Cashew vs. Soybean — In-Depth Nutrition Comparison

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What are the main differences between cashew and soybeans?

Cashew is richer in copper, phosphorus, magnesium, zinc, manganese, selenium, vitamin B1, and iron, while soybeans are higher in vitamin B2.
Cashew's daily need coverage for copper is 199% higher.
Soybeans have 6 times less saturated fat than cashew. Cashew has 7.783g of saturated fat, while soybeans have 1.297g.
Cashew has a higher glycemic index (25) than soybeans (14).

We used Nuts, cashew nuts, raw and Soybeans, mature cooked, boiled, without salt types in this comparison.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Cashew

Soybean

Contains more MagnesiumMagnesium	+239.5%
Contains more PotassiumPotassium	+28.2%
Contains more IronIron	+30%
Contains more CopperCopper	+439.3%
Contains more ZincZinc	+402.6%
Contains more PhosphorusPhosphorus	+142%
Contains more ManganeseManganese	+100.8%
Contains more SeleniumSelenium	+172.6%

Contains more CalciumCalcium	+175.7%
Contains less SodiumSodium	-91.7%

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

Soybean

Contains more Vitamin EVitamin E	+157.1%
Contains more Vitamin B1Vitamin B1	+172.9%
Contains more Vitamin B3Vitamin B3	+166.2%
Contains more Vitamin B5Vitamin B5	+382.7%
Contains more Vitamin B6Vitamin B6	+78.2%
Contains more Vitamin KVitamin K	+77.6%

Contains more Vitamin CVitamin C	+240%
Contains more Vitamin B2Vitamin B2	+391.4%
Contains more FolateFolate	+116%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	2.195mg	0.407mg	199%
Monounsaturated fat	23.797g	1.981g	55%
Fats	43.85g	8.97g	54%
Phosphorus	593mg	245mg	50%
Magnesium	292mg	86mg	49%
Zinc	5.78mg	1.15mg	42%
Manganese	1.655mg	0.824mg	36%
Saturated fat	7.783g	1.297g	29%
Selenium	19.9µg	7.3µg	23%
Vitamin B1	0.423mg	0.155mg	22%
Calories	553kcal	172kcal	19%
Iron	6.68mg	5.14mg	19%
Polyunsaturated fat	7.845g	5.064g	19%
Vitamin B2	0.058mg	0.285mg	17%
Vitamin B5	0.864mg	0.179mg	14%
Vitamin B6	0.417mg	0.234mg	14%
Vitamin K	34.1µg	19.2µg	12%
Fiber	3.3g	6g	11%
Starch	23.49g		10%
Choline		47.5mg	9%
Carbs	30.19g	8.36g	7%
Calcium	37mg	102mg	7%
Folate	25µg	54µg	7%
Potassium	660mg	515mg	4%
Vitamin E	0.9mg	0.35mg	4%
Vitamin B3	1.062mg	0.399mg	4%
Vitamin C	0.5mg	1.7mg	1%
Protein	18.22g	18.21g	0%
Protein per 100 calories	3.3g	11g	N/A
Calories per 10 g protein	304kcal	94kcal	N/A
Weight per 100 calories	18g	58g	N/A
Unsaturated / Saturated Fat ratio	4.1	5.4	N/A
Net carbs	26.89g	2.36g	N/A
Sugar	5.91g	3g	N/A
Sodium	12mg	1mg	0%
Tryptophan	0.287mg	0.242mg	0%
Threonine	0.688mg	0.723mg	0%
Isoleucine	0.789mg	0.807mg	0%
Leucine	1.472mg	1.355mg	0%
Lysine	0.928mg	1.108mg	0%
Methionine	0.362mg	0.224mg	0%
Phenylalanine	0.951mg	0.869mg	0%
Valine	1.094mg	0.831mg	0%
Histidine	0.456mg	0.449mg	0%
Fructose	0.05g		0%