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Cashew vs Soybean - In-Depth Nutrition Comparison

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A recap on differences between Cashew and Soybean

  • Cashew is higher in Copper, yet Soybean is higher in Iron, Folate, Vitamin B2, Vitamin B1, Manganese, Potassium, Fiber, and Calcium.
  • Soybean covers your daily Iron needs 113% more than Cashew.
  • Cashew contains 3 times more Saturated Fat than Soybean. While Cashew contains 7.783g of Saturated Fat, Soybean contains only 2.884g.

Food varieties used in this article are Nuts, cashew nuts, raw and Soybeans, mature seeds, raw.

Infographic

Cashew vs Soybean 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
3
:
Contains more Zinc +18.2%
Contains more Copper +32.4%
Contains more Calcium +648.6%
Contains more Iron +135%
Contains more Phosphorus +18.7%
Contains more Potassium +172.3%
Contains less Sodium -83.3%
Equal in Magnesium - 280
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Contains more Zinc +18.2%
Contains more Copper +32.4%
Contains more Calcium +648.6%
Contains more Iron +135%
Contains more Phosphorus +18.7%
Contains more Potassium +172.3%
Contains less Sodium -83.3%
Equal in Magnesium - 280

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
3
:
Contains more Vitamin B6 +10.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +1100%
Contains more Vitamin B1 +106.6%
Contains more Vitamin B2 +1400%
Contains more Vitamin B3 +52.8%
Contains more Folate +1400%
Contains more Vitamin K +37.8%
Equal in Vitamin E - 0.85
Equal in Vitamin B5 - 0.793
Equal in Vitamin B6 - 0.377
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin B6 +10.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +1100%
Contains more Vitamin B1 +106.6%
Contains more Vitamin B2 +1400%
Contains more Vitamin B3 +52.8%
Contains more Folate +1400%
Contains more Vitamin K +37.8%
Equal in Vitamin E - 0.85
Equal in Vitamin B5 - 0.793
Equal in Vitamin B6 - 0.377

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 Soybean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cashew Soybean Opinion
Net carbs 26.89g 20.86g Cashew
Protein 18.22g 36.49g Soybean
Fats 43.85g 19.94g Cashew
Carbs 30.19g 30.16g Cashew
Calories 553kcal 446kcal Cashew
Starch 23.49g g Cashew
Fructose 0.05g g Cashew
Sugar 5.91g 7.33g Cashew
Fiber 3.3g 9.3g Soybean
Calcium 37mg 277mg Soybean
Iron 6.68mg 15.7mg Soybean
Magnesium 292mg 280mg Cashew
Phosphorus 593mg 704mg Soybean
Potassium 660mg 1797mg Soybean
Sodium 12mg 2mg Soybean
Zinc 5.78mg 4.89mg Cashew
Copper 2.195mg 1.658mg Cashew
Vitamin A 0IU 22IU Soybean
Vitamin E 0.9mg 0.85mg Cashew
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.5mg 6mg Soybean
Vitamin B1 0.423mg 0.874mg Soybean
Vitamin B2 0.058mg 0.87mg Soybean
Vitamin B3 1.062mg 1.623mg Soybean
Vitamin B5 0.864mg 0.793mg Cashew
Vitamin B6 0.417mg 0.377mg Cashew
Folate 25µg 375µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 34.1µg 47µg Soybean
Tryptophan 0.287mg 0.591mg Soybean
Threonine 0.688mg 1.766mg Soybean
Isoleucine 0.789mg 1.971mg Soybean
Leucine 1.472mg 3.309mg Soybean
Lysine 0.928mg 2.706mg Soybean
Methionine 0.362mg 0.547mg Soybean
Phenylalanine 0.951mg 2.122mg Soybean
Valine 1.094mg 2.029mg Soybean
Histidine 0.456mg 1.097mg Soybean
Cholesterol 0mg 0mg
Trans Fat g 0g Cashew
Saturated Fat 7.783g 2.884g Soybean
Monounsaturated Fat 23.797g 4.404g Cashew
Polyunsaturated fat 7.845g 11.255g Soybean

Which food is preferable for your diet?

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

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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
85
Soybean
Mineral Summary Score
209
Cashew
252
Soybean

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
219%
Soybean
Carbohydrates
30%
Cashew
30%
Soybean
Fats
202%
Cashew
92%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 4.899g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 1.42g)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.9)
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.

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.