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  6. Cashew vs. Lupin Bean

Cashew vs. Lupin Bean — In-Depth Nutrition Comparison

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The main differences between cashew and lupin Bean

  • Cashew is richer than lupin Bean in copper, iron, phosphorus, magnesium, manganese, zinc, selenium, vitamin B6, and vitamin B1.
  • Daily need coverage for copper for cashew is 218% higher.
  • Cashew contains 46 times more vitamin B6 than lupin Bean. Cashew contains 0.417mg of vitamin B6, while lupin Bean contains 0.009mg.
  • Lupin Bean contains less saturated fat.

Food types used in this article are Nuts, cashew nuts, raw and Lupins, mature seeds, cooked, boiled, without salt.

Infographic

Cashew vs Lupin Bean 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 39% 15% 22% 45% 77% 38% 55% 0.52% 88% 14%
Contains more MagnesiumMagnesium +440.7%
Contains more PotassiumPotassium +169.4%
Contains more IronIron +456.7%
Contains more CopperCopper +850.2%
Contains more ZincZinc +318.8%
Contains more PhosphorusPhosphorus +363.3%
Contains more ManganeseManganese +144.8%
Contains more SeleniumSelenium +665.4%
Contains more CalciumCalcium +37.8%
Contains less SodiumSodium -66.7%

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
6
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 3.7% 0% 0% 0% 34% 12% 9.3% 11% 2.1% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +215.7%
Contains more Vitamin B3Vitamin B3 +114.5%
Contains more Vitamin B5Vitamin B5 +359.6%
Contains more Vitamin B6Vitamin B6 +4533.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +120%
Contains more FolateFolate +136%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.053mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cashew Lupin Bean DV% diff.
Copper 2.195mg 0.231mg 218%
Iron 6.68mg 1.2mg 69%
Phosphorus 593mg 128mg 66%
Fats 43.85g 2.92g 63%
Monounsaturated fat 23.797g 1.18g 57%
Magnesium 292mg 54mg 57%
Polyunsaturated fat 7.845g 0.73g 47%
Manganese 1.655mg 0.676mg 43%
Zinc 5.78mg 1.38mg 40%
Saturated fat 7.783g 0.346g 34%
Vitamin B6 0.417mg 0.009mg 31%
Selenium 19.9µg 2.6µg 31%
Vitamin K 34.1µg 28%
Vitamin B1 0.423mg 0.134mg 24%
Calories 553kcal 119kcal 22%
Vitamin B5 0.864mg 0.188mg 14%
Potassium 660mg 245mg 12%
Starch 23.49g 10%
Folate 25µg 59µg 9%
Carbs 30.19g 9.88g 7%
Vitamin E 0.9mg 6%
Protein 18.22g 15.57g 5%
Vitamin B3 1.062mg 0.495mg 4%
Fiber 3.3g 2.8g 2%
Calcium 37mg 51mg 1%
Vitamin C 0.5mg 1.1mg 1%
Net carbs 26.89g 7.08g N/A
Sugar 5.91g N/A
Sodium 12mg 4mg 0%
Vitamin B2 0.058mg 0.053mg 0%
Tryptophan 0.287mg 0.125mg 0%
Threonine 0.688mg 0.573mg 0%
Isoleucine 0.789mg 0.695mg 0%
Leucine 1.472mg 1.181mg 0%
Lysine 0.928mg 0.832mg 0%
Methionine 0.362mg 0.11mg 0%
Phenylalanine 0.951mg 0.618mg 0%
Valine 1.094mg 0.65mg 0%
Histidine 0.456mg 0.443mg 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
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more ProteinProtein +17%
Contains more FatsFats +1401.7%
Contains more CarbsCarbs +205.6%
Contains more OtherOther +361.8%
Contains more WaterWater +1266.9%

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
15% 52% 32%
Saturated fat: Sat. Fat 0.346 g
Monounsaturated fat: Mono. Fat 1.18 g
Polyunsaturated fat: Poly. Fat 0.73 g
Contains more Mono. FatMonounsaturated fat +1916.7%
Contains more Poly. FatPolyunsaturated fat +974.7%
Contains less Sat. FatSaturated fat -95.6%

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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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.