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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
Cashew
6
:
Contains more Iron +53.2%
Contains more Magnesium +47.5%
Contains more Copper +114.8%
Contains more Zinc +21.7%
Contains more Phosphorus +34.8%
Contains less Sodium -20%
Contains more Calcium +375.7%
Contains more Potassium +53.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Contains more Iron +53.2%
Contains more Magnesium +47.5%
Contains more Copper +114.8%
Contains more Zinc +21.7%
Contains more Phosphorus +34.8%
Contains less Sodium -20%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 19% 0% 106% 14% 20% 52% 97% 0% 86% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.