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Cashew vs. Soybean — In-Depth Nutrition Comparison

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What are the main differences between Cashew and Soybean?

  • Cashew is richer in Copper, Phosphorus, Magnesium, Zinc, Manganese, Selenium, Vitamin B1, and Iron, while Soybean is higher in Vitamin B2.
  • Cashew's daily need coverage for Copper is 199% higher.
  • Soybean has 6 times less Saturated Fat than Cashew. Cashew has 7.783g of Saturated Fat, while Soybean has 1.297g.

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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cashew
8
:
Contains more Iron +30%
Contains more Magnesium +239.5%
Contains more Phosphorus +142%
Contains more Potassium +28.2%
Contains more Zinc +402.6%
Contains more Copper +439.3%
Contains more Manganese +100.8%
Contains more Selenium +172.6%
Contains more Calcium +175.7%
Contains less Sodium -91.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Iron +30%
Contains more Magnesium +239.5%
Contains more Phosphorus +142%
Contains more Potassium +28.2%
Contains more Zinc +402.6%
Contains more Copper +439.3%
Contains more Manganese +100.8%
Contains more Selenium +172.6%
Contains more Calcium +175.7%
Contains less Sodium -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
6
:
Contains more Vitamin E +157.1%
Contains more Vitamin B1 +172.9%
Contains more Vitamin B3 +166.2%
Contains more Vitamin B5 +382.7%
Contains more Vitamin B6 +78.2%
Contains more Vitamin K +77.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +240%
Contains more Vitamin B2 +391.4%
Contains more Folate +116%
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 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin E +157.1%
Contains more Vitamin B1 +172.9%
Contains more Vitamin B3 +166.2%
Contains more Vitamin B5 +382.7%
Contains more Vitamin B6 +78.2%
Contains more Vitamin K +77.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +240%
Contains more Vitamin B2 +391.4%
Contains more Folate +116%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
4
:
Contains more Fats +388.9%
Contains more Carbs +261.1%
Contains more Other +33%
Contains more Water +1102.9%
Equal in Protein - 18.21
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
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Fats +388.9%
Contains more Carbs +261.1%
Contains more Other +33%
Contains more Water +1102.9%
Equal in Protein - 18.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
2
:
Contains more Monounsaturated Fat +1101.3%
Contains more Polyunsaturated fat +54.9%
Contains less Saturated Fat -83.3%
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains more Monounsaturated Fat +1101.3%
Contains more Polyunsaturated fat +54.9%
Contains less Saturated Fat -83.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Soybean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cashew Soybean Opinion
Net carbs 26.89g 2.36g Cashew
Protein 18.22g 18.21g Cashew
Fats 43.85g 8.97g Cashew
Carbs 30.19g 8.36g Cashew
Calories 553kcal 172kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g 3g Soybean
Fiber 3.3g 6g Soybean
Calcium 37mg 102mg Soybean
Iron 6.68mg 5.14mg Cashew
Magnesium 292mg 86mg Cashew
Phosphorus 593mg 245mg Cashew
Potassium 660mg 515mg Cashew
Sodium 12mg 1mg Soybean
Zinc 5.78mg 1.15mg Cashew
Copper 2.195mg 0.407mg Cashew
Manganese 1.655mg 0.824mg Cashew
Selenium 19.9µg 7.3µg Cashew
Vitamin A 0IU 9IU Soybean
Vitamin E 0.9mg 0.35mg Cashew
Vitamin C 0.5mg 1.7mg Soybean
Vitamin B1 0.423mg 0.155mg Cashew
Vitamin B2 0.058mg 0.285mg Soybean
Vitamin B3 1.062mg 0.399mg Cashew
Vitamin B5 0.864mg 0.179mg Cashew
Vitamin B6 0.417mg 0.234mg Cashew
Folate 25µg 54µg Soybean
Vitamin K 34.1µg 19.2µg Cashew
Tryptophan 0.287mg 0.242mg Cashew
Threonine 0.688mg 0.723mg Soybean
Isoleucine 0.789mg 0.807mg Soybean
Leucine 1.472mg 1.355mg Cashew
Lysine 0.928mg 1.108mg Soybean
Methionine 0.362mg 0.224mg Cashew
Phenylalanine 0.951mg 0.869mg Cashew
Valine 1.094mg 0.831mg Cashew
Histidine 0.456mg 0.449mg Cashew
Saturated Fat 7.783g 1.297g Soybean
Monounsaturated Fat 23.797g 1.981g Cashew
Polyunsaturated fat 7.845g 5.064g Cashew

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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
34%
Cashew
23%
Soybean
Minerals Daily Need Coverage Score
200%
Cashew
75%
Soybean

Comparison summary

Which food is lower in Sugar?
Soybean
Soybean is lower in Sugar (difference - 2.91g)
Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 6.486g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 11)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.9)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.