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  6. Cashew vs. Green beans

Cashew vs. Green beans — In-Depth Nutrition Comparison

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Significant differences between cashew and green beans

  • The amount of copper, phosphorus, iron, magnesium, manganese, zinc, selenium, vitamin B1, and vitamin B6 in cashew is higher than in green beans.
  • Cashew covers your daily copper needs 238% more than green beans.
  • Green beans have 122 times less saturated fat than cashew. Cashew has 7.783g of saturated fat, while green beans have 0.064g.

Specific food types used in this comparison are Nuts, cashew nuts, raw and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Cashew vs Green beans infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cashew
Cashew
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +1522.2%
Contains more PotassiumPotassium +352.1%
Contains more IronIron +927.7%
Contains more CopperCopper +3750.9%
Contains more ZincZinc +2212%
Contains more PhosphorusPhosphorus +1944.8%
Contains more ManganeseManganese +480.7%
Contains more SeleniumSelenium +9850%
Contains more CalciumCalcium +18.9%
Contains less SodiumSodium -91.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cashew
Cashew
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin EVitamin E +95.7%
Contains more Vitamin B1Vitamin B1 +471.6%
Contains more Vitamin B3Vitamin B3 +73%
Contains more Vitamin B5Vitamin B5 +1067.6%
Contains more Vitamin B6Vitamin B6 +644.6%
Contains more Vitamin CVitamin C +1840%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +67.2%
Contains more Vitamin KVitamin K +40.5%
Contains more FolateFolate +32%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Green beans DV% diff.
Copper 2.195mg 0.057mg 238%
Phosphorus 593mg 29mg 81%
Iron 6.68mg 0.65mg 75%
Fats 43.85g 0.28g 67%
Magnesium 292mg 18mg 65%
Manganese 1.655mg 0.285mg 60%
Monounsaturated fat 23.797g 0.011g 59%
Polyunsaturated fat 7.845g 0.145g 51%
Zinc 5.78mg 0.25mg 50%
Selenium 19.9µg 0.2µg 36%
Saturated fat 7.783g 0.064g 35%
Protein 18.22g 1.89g 33%
Vitamin B1 0.423mg 0.074mg 29%
Vitamin B6 0.417mg 0.056mg 28%
Calories 553kcal 35kcal 26%
Vitamin B5 0.864mg 0.074mg 16%
Potassium 660mg 146mg 15%
Vitamin K 34.1µg 47.9µg 12%
Starch 23.49g 10%
Vitamin C 0.5mg 9.7mg 10%
Carbs 30.19g 7.88g 7%
Vitamin A 0µg 32µg 4%
Choline 16.9mg 3%
Vitamin B3 1.062mg 0.614mg 3%
Vitamin B2 0.058mg 0.097mg 3%
Vitamin E 0.9mg 0.46mg 3%
Folate 25µg 33µg 2%
Calcium 37mg 44mg 1%
Net carbs 26.89g 4.68g N/A
Sugar 5.91g 3.63g N/A
Fiber 3.3g 3.2g 0%
Sodium 12mg 1mg 0%
Tryptophan 0.287mg 0.02mg 0%
Threonine 0.688mg 0.082mg 0%
Isoleucine 0.789mg 0.069mg 0%
Leucine 1.472mg 0.116mg 0%
Lysine 0.928mg 0.091mg 0%
Methionine 0.362mg 0.023mg 0%
Phenylalanine 0.951mg 0.069mg 0%
Valine 1.094mg 0.093mg 0%
Histidine 0.456mg 0.035mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +864%
Contains more FatsFats +15560.7%
Contains more CarbsCarbs +283.1%
Contains more OtherOther +247.9%
Contains more WaterWater +1615.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +216236.4%
Contains more Poly. FatPolyunsaturated fat +5310.3%
Contains less Sat. FatSaturated fat -99.2%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.