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  6. Cashew vs. Soup beans

Cashew vs. Soup beans — In-Depth Nutrition Comparison

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The main differences between cashew and soup beans

  • Cashew is richer in copper, phosphorus, iron, magnesium, manganese, zinc, vitamin B1, and vitamin B6, yet soup beans are richer in vitamin A.
  • Daily need coverage for copper for cashew is 226% higher.
  • Cashew contains 15 times more magnesium than soup beans. Cashew contains 292mg of magnesium, while soup beans contain 19mg.
  • Soup beans contain less saturated fat.
  • Cashew has a lower glycemic index than soup beans.

Food types used in this article are Nuts, cashew nuts, raw and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Cashew vs Soup beans 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
10
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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +1436.8%
Contains more CalciumCalcium +15.6%
Contains more PotassiumPotassium +277.1%
Contains more IronIron +402.3%
Contains more CopperCopper +1271.9%
Contains more ZincZinc +1213.6%
Contains more PhosphorusPhosphorus +905.1%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +470.7%
Contains more SeleniumSelenium +188.4%

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
7
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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +605%
Contains more Vitamin B3Vitamin B3 +51.7%
Contains more Vitamin B5Vitamin B5 +2060%
Contains more Vitamin B6Vitamin B6 +734%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +108.3%
Contains more Vitamin CVitamin C +260%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.06mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cashew Soup beans DV% diff.
Copper 2.195mg 0.16mg 226%
Phosphorus 593mg 59mg 76%
Iron 6.68mg 1.33mg 67%
Magnesium 292mg 19mg 65%
Fats 43.85g 3.5g 62%
Manganese 1.655mg 0.29mg 59%
Monounsaturated fat 23.797g 1.58g 56%
Polyunsaturated fat 7.845g 0.39g 50%
Zinc 5.78mg 0.44mg 49%
Vitamin B1 0.423mg 0.06mg 30%
Saturated fat 7.783g 1.37g 29%
Vitamin K 34.1µg 28%
Vitamin B6 0.417mg 0.05mg 28%
Protein 18.22g 5.19g 26%
Selenium 19.9µg 6.9µg 24%
Calories 553kcal 95kcal 23%
Sodium 12mg 400mg 17%
Vitamin B5 0.864mg 0.04mg 16%
Potassium 660mg 175mg 14%
Starch 23.49g 10%
Vitamin A 0µg 81µg 9%
Vitamin E 0.9mg 6%
Carbs 30.19g 11.16g 6%
Fiber 3.3g 4.6g 5%
Cholesterol 0mg 9mg 3%
Folate 25µg 12µg 3%
Vitamin B3 1.062mg 0.7mg 2%
Calcium 37mg 32mg 1%
Vitamin B12 0µg 0.03µg 1%
Vitamin C 0.5mg 1.8mg 1%
Net carbs 26.89g 6.56g N/A
Sugar 5.91g N/A
Vitamin B2 0.058mg 0.06mg 0%
Tryptophan 0.287mg 0%
Threonine 0.688mg 0%
Isoleucine 0.789mg 0%
Leucine 1.472mg 0%
Lysine 0.928mg 0%
Methionine 0.362mg 0%
Phenylalanine 0.951mg 0%
Valine 1.094mg 0%
Histidine 0.456mg 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +251.1%
Contains more FatsFats +1152.9%
Contains more CarbsCarbs +170.5%
Contains more OtherOther +67.1%
Contains more WaterWater +1412.1%

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains more Mono. FatMonounsaturated fat +1406.1%
Contains more Poly. FatPolyunsaturated fat +1911.5%
Contains less Sat. FatSaturated fat -82.4%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.