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Cashew vs Lupin Bean - In-Depth Nutrition Comparison

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Summary of differences between Cashew and Lupin Bean

  • Cashew has more Copper, Iron, Magnesium, Phosphorus, and Selenium, however Lupin Bean is higher in Folate, Fiber, Manganese, and Vitamin B1.
  • Cashew covers your daily need of Copper 130% more than Lupin Bean.
  • Cashew has 7 times more Saturated Fat than Lupin Bean. While Cashew has 7.783g of Saturated Fat, Lupin Bean has only 1.156g.

These are the specific foods used in this comparison Nuts, cashew nuts, raw and Lupins, mature seeds, raw.

Infographic

Cashew vs Lupin Bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +53.2%
Contains more Magnesium +47.5%
Contains more Phosphorus +34.8%
Contains less Sodium -20%
Contains more Zinc +21.7%
Contains more Copper +114.8%
Contains more Calcium +375.7%
Contains more Potassium +53.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Contains more Iron +53.2%
Contains more Magnesium +47.5%
Contains more Phosphorus +34.8%
Contains less Sodium -20%
Contains more Zinc +21.7%
Contains more Copper +114.8%
Contains more Calcium +375.7%
Contains more Potassium +53.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
4
:
Contains more Vitamin B5 +15.2%
Contains more Vitamin B6 +16.8%
Contains more Vitamin C +860%
Contains more Vitamin B1 +51.3%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +106.2%
Contains more Folate +1320%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Contains more Vitamin B5 +15.2%
Contains more Vitamin B6 +16.8%
Contains more Vitamin C +860%
Contains more Vitamin B1 +51.3%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +106.2%
Contains more Folate +1320%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cashew Lupin Bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Lupin Bean Opinion
Net carbs 26.89g 21.47g Cashew
Protein 18.22g 36.17g Lupin Bean
Fats 43.85g 9.74g Cashew
Carbs 30.19g 40.37g Lupin Bean
Calories 553kcal 371kcal Cashew
Starch 23.49g g Cashew
Fructose 0.05g g Cashew
Sugar 5.91g g Lupin Bean
Fiber 3.3g 18.9g Lupin Bean
Calcium 37mg 176mg Lupin Bean
Iron 6.68mg 4.36mg Cashew
Magnesium 292mg 198mg Cashew
Phosphorus 593mg 440mg Cashew
Potassium 660mg 1013mg Lupin Bean
Sodium 12mg 15mg Cashew
Zinc 5.78mg 4.75mg Cashew
Copper 2.195mg 1.022mg Cashew
Vitamin A 0IU 0IU
Vitamin E 0.9mg mg Cashew
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.5mg 4.8mg Lupin Bean
Vitamin B1 0.423mg 0.64mg Lupin Bean
Vitamin B2 0.058mg 0.22mg Lupin Bean
Vitamin B3 1.062mg 2.19mg Lupin Bean
Vitamin B5 0.864mg 0.75mg Cashew
Vitamin B6 0.417mg 0.357mg Cashew
Folate 25µg 355µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K 34.1µg µg Cashew
Tryptophan 0.287mg 0.289mg Lupin Bean
Threonine 0.688mg 1.331mg Lupin Bean
Isoleucine 0.789mg 1.615mg Lupin Bean
Leucine 1.472mg 2.743mg Lupin Bean
Lysine 0.928mg 1.933mg Lupin Bean
Methionine 0.362mg 0.255mg Cashew
Phenylalanine 0.951mg 1.435mg Lupin Bean
Valine 1.094mg 1.51mg Lupin Bean
Histidine 0.456mg 1.03mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat g 0g Cashew
Saturated Fat 7.783g 1.156g Lupin Bean
Monounsaturated Fat 23.797g 3.94g Cashew
Polyunsaturated fat 7.845g 2.439g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Lupin Bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
Cashew
55
Lupin Bean
Mineral Summary Score
209
Cashew
138
Lupin Bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
109%
Cashew
217%
Lupin Bean
Carbohydrates
30%
Cashew
40%
Lupin Bean
Fats
202%
Cashew
45%
Lupin Bean

Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 6.627g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 25)
Which food is cheaper?
Lupin Bean
Lupin Bean is cheaper (difference - $0.2)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.