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  6. Cashew vs. Lupin Bean Raw

Cashew vs. Lupin Bean Raw — In-Depth Nutrition Comparison

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Summary of differences between Cashew and Lupin Bean Raw

  • Cashew has more Copper, Iron, Magnesium, Phosphorus, and Selenium, however, Lupin Bean Raw is higher in Folate, Fiber, Manganese, and Vitamin B1.
  • Cashew covers your daily need of Copper 130% more than Lupin Bean Raw.
  • Cashew has 7 times more Saturated Fat than Lupin Bean Raw. While Cashew has 7.783g of Saturated Fat, Lupin Bean Raw 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 Raw 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
7
:
3
Lupin Bean Raw
Lupin Bean Raw
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 Selenium +142.7%
Contains more Calcium +375.7%
Contains more Potassium +53.5%
Contains more Manganese +43.9%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
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 Selenium +142.7%
Contains more Calcium +375.7%
Contains more Potassium +53.5%
Contains more Manganese +43.9%

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
4
:
5
Lupin Bean Raw
Lupin Bean Raw
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%
Cashew
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%
Lupin Bean Raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
1
:
4
Lupin Bean Raw
Lupin Bean Raw
Contains more Fats +350.2%
Contains more Protein +98.5%
Contains more Carbs +33.7%
Contains more Water +100.8%
Contains more Other +29.1%
Cashew
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
Lupin Bean Raw
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more Fats +350.2%
Contains more Protein +98.5%
Contains more Carbs +33.7%
Contains more Water +100.8%
Contains more Other +29.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Lupin Bean Raw
Lupin Bean Raw
Contains more Monounsaturated Fat +504%
Contains more Polyunsaturated fat +221.6%
Contains less Saturated Fat -85.1%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Contains more Monounsaturated Fat +504%
Contains more Polyunsaturated fat +221.6%
Contains less Saturated Fat -85.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Lupin Bean Raw
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 Raw Opinion
Net carbs 26.89g 21.47g Cashew
Protein 18.22g 36.17g Lupin Bean Raw
Fats 43.85g 9.74g Cashew
Carbs 30.19g 40.37g Lupin Bean Raw
Calories 553kcal 371kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g Lupin Bean Raw
Fiber 3.3g 18.9g Lupin Bean Raw
Calcium 37mg 176mg Lupin Bean Raw
Iron 6.68mg 4.36mg Cashew
Magnesium 292mg 198mg Cashew
Phosphorus 593mg 440mg Cashew
Potassium 660mg 1013mg Lupin Bean Raw
Sodium 12mg 15mg Cashew
Zinc 5.78mg 4.75mg Cashew
Copper 2.195mg 1.022mg Cashew
Manganese 1.655mg 2.382mg Lupin Bean Raw
Selenium 19.9µg 8.2µg Cashew
Vitamin E 0.9mg Cashew
Vitamin C 0.5mg 4.8mg Lupin Bean Raw
Vitamin B1 0.423mg 0.64mg Lupin Bean Raw
Vitamin B2 0.058mg 0.22mg Lupin Bean Raw
Vitamin B3 1.062mg 2.19mg Lupin Bean Raw
Vitamin B5 0.864mg 0.75mg Cashew
Vitamin B6 0.417mg 0.357mg Cashew
Folate 25µg 355µg Lupin Bean Raw
Vitamin K 34.1µg Cashew
Tryptophan 0.287mg 0.289mg Lupin Bean Raw
Threonine 0.688mg 1.331mg Lupin Bean Raw
Isoleucine 0.789mg 1.615mg Lupin Bean Raw
Leucine 1.472mg 2.743mg Lupin Bean Raw
Lysine 0.928mg 1.933mg Lupin Bean Raw
Methionine 0.362mg 0.255mg Cashew
Phenylalanine 0.951mg 1.435mg Lupin Bean Raw
Valine 1.094mg 1.51mg Lupin Bean Raw
Histidine 0.456mg 1.03mg Lupin Bean Raw
Saturated Fat 7.783g 1.156g Lupin Bean Raw
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 Raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
34%
Cashew
55%
Lupin Bean Raw
Minerals Daily Need Coverage Score
200%
Cashew
146%
Lupin Bean Raw

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 6.627g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 25)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw 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

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 Raw - 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.