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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 for 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
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 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +47.5%
Contains more IronIron +53.2%
Contains more CopperCopper +114.8%
Contains more ZincZinc +21.7%
Contains more PhosphorusPhosphorus +34.8%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +142.7%
Contains more CalciumCalcium +375.7%
Contains more PotassiumPotassium +53.5%
Contains more ManganeseManganese +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
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 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +15.2%
Contains more Vitamin B6Vitamin B6 +16.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +860%
Contains more Vitamin B1Vitamin B1 +51.3%
Contains more Vitamin B2Vitamin B2 +279.3%
Contains more Vitamin B3Vitamin B3 +106.2%
Contains more FolateFolate +1320%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cashew Lupin Bean Raw DV% diff.
Copper 2.195mg 1.022mg 130%
Folate 25µg 355µg 83%
Fiber 3.3g 18.9g 62%
Fats 43.85g 9.74g 52%
Monounsaturated fat 23.797g 3.94g 50%
Polyunsaturated fat 7.845g 2.439g 36%
Protein 18.22g 36.17g 36%
Manganese 1.655mg 2.382mg 32%
Saturated fat 7.783g 1.156g 30%
Iron 6.68mg 4.36mg 29%
Vitamin K 34.1µg 28%
Phosphorus 593mg 440mg 22%
Magnesium 292mg 198mg 22%
Selenium 19.9µg 8.2µg 21%
Vitamin B1 0.423mg 0.64mg 18%
Calcium 37mg 176mg 14%
Vitamin B2 0.058mg 0.22mg 12%
Potassium 660mg 1013mg 10%
Starch 23.49g 10%
Calories 553kcal 371kcal 9%
Zinc 5.78mg 4.75mg 9%
Vitamin B3 1.062mg 2.19mg 7%
Vitamin E 0.9mg 6%
Vitamin B6 0.417mg 0.357mg 5%
Vitamin C 0.5mg 4.8mg 5%
Carbs 30.19g 40.37g 3%
Vitamin B5 0.864mg 0.75mg 2%
Net carbs 26.89g 21.47g N/A
Sugar 5.91g N/A
Sodium 12mg 15mg 0%
Tryptophan 0.287mg 0.289mg 0%
Threonine 0.688mg 1.331mg 0%
Isoleucine 0.789mg 1.615mg 0%
Leucine 1.472mg 2.743mg 0%
Lysine 0.928mg 1.933mg 0%
Methionine 0.362mg 0.255mg 0%
Phenylalanine 0.951mg 1.435mg 0%
Valine 1.094mg 1.51mg 0%
Histidine 0.456mg 1.03mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
1
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
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 FatsFats +350.2%
Contains more ProteinProtein +98.5%
Contains more CarbsCarbs +33.7%
Contains more WaterWater +100.8%
Contains more OtherOther +29.1%

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 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains more Mono. FatMonounsaturated fat +504%
Contains more Poly. FatPolyunsaturated fat +221.6%
Contains less Sat. FatSaturated fat -85.1%

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.