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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.

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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 Copper +32.4%
Contains more Zinc +18.2%
Contains more Iron +135%
Contains more Calcium +648.6%
Contains more Potassium +172.3%
Contains more Phosphorus +18.7%
Contains less Sodium -83.3%
Equal in Magnesium - 280
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Contains more Copper +32.4%
Contains more Zinc +18.2%
Contains more Iron +135%
Contains more Calcium +648.6%
Contains more Potassium +172.3%
Contains more Phosphorus +18.7%
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 C +1100%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +106.6%
Contains more Vitamin B2 +1400%
Contains more Vitamin B3 +52.8%
Contains more Vitamin K +37.8%
Contains more Folate +1400%
Equal in Vitamin E - 0.85
Equal in Vitamin B5 - 0.793
Equal in Vitamin B6 - 0.377
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 19% 0% 106% 14% 20% 52% 97% 0% 86% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Contains more Vitamin B6 +10.6%
Contains more Vitamin C +1100%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +106.6%
Contains more Vitamin B2 +1400%
Contains more Vitamin B3 +52.8%
Contains more Vitamin K +37.8%
Contains more Folate +1400%
Equal in Vitamin E - 0.85
Equal in Vitamin B5 - 0.793
Equal in Vitamin B6 - 0.377

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.