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  6. Cashew vs. Soybean meal

Cashew vs. Soybean meal — In-Depth Nutrition Comparison

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What are the main differences between cashew and soybean meal?

  • Cashew is richer in selenium and copper, while soybean meal is higher in manganese, iron, folate, potassium, vitamin B1, vitamin B5, and calcium.
  • Soybean meal's daily need coverage for manganese is 93% higher.
  • Soybean meal has 29 times less saturated fat than cashew. Cashew has 7.783g of saturated fat, while soybean meal has 0.268g.
  • Soybean meal has a higher glycemic index (68) than cashew (25).

We used Nuts, cashew nuts, raw and Soy meal, defatted, raw types in this comparison.

Infographic

Cashew vs Soybean meal 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
2
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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more ZincZinc +14.2%
Contains more SeleniumSelenium +503%
Contains more CalciumCalcium +559.5%
Contains more PotassiumPotassium +277.3%
Contains more IronIron +105.1%
Contains more PhosphorusPhosphorus +18.2%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +129.6%
~equal in Magnesium ~306mg
~equal in Copper ~2mg

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
3
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 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +63.4%
Contains more Vitamin B2Vitamin B2 +332.8%
Contains more Vitamin B3Vitamin B3 +143.6%
Contains more Vitamin B5Vitamin B5 +128.7%
Contains more Vitamin B6Vitamin B6 +36.5%
Contains more FolateFolate +1112%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cashew Soybean meal DV% diff.
Manganese 1.655mg 3.8mg 93%
Iron 6.68mg 13.7mg 88%
Folate 25µg 303µg 70%
Fats 43.85g 2.39g 64%
Protein 18.22g 49.2g 62%
Monounsaturated fat 23.797g 0.409g 58%
Potassium 660mg 2490mg 54%
Polyunsaturated fat 7.845g 1.045g 45%
Saturated fat 7.783g 0.268g 34%
Selenium 19.9µg 3.3µg 30%
Vitamin K 34.1µg 28%
Copper 2.195mg 2mg 22%
Vitamin B5 0.864mg 1.976mg 22%
Vitamin B1 0.423mg 0.691mg 22%
Calcium 37mg 244mg 21%
Phosphorus 593mg 701mg 15%
Vitamin B2 0.058mg 0.251mg 15%
Fiber 3.3g 13%
Vitamin B6 0.417mg 0.569mg 12%
Calories 553kcal 337kcal 11%
Vitamin B3 1.062mg 2.587mg 10%
Starch 23.49g 10%
Zinc 5.78mg 5.06mg 7%
Vitamin E 0.9mg 6%
Magnesium 292mg 306mg 3%
Carbs 30.19g 35.89g 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 26.89g 35.89g N/A
Sugar 5.91g N/A
Sodium 12mg 3mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.287mg 0.653mg 0%
Threonine 0.688mg 1.952mg 0%
Isoleucine 0.789mg 2.18mg 0%
Leucine 1.472mg 3.66mg 0%
Lysine 0.928mg 2.991mg 0%
Methionine 0.362mg 0.606mg 0%
Phenylalanine 0.951mg 2.346mg 0%
Valine 1.094mg 2.243mg 0%
Histidine 0.456mg 1.212mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
1
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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more FatsFats +1734.7%
Contains more ProteinProtein +170%
Contains more CarbsCarbs +18.9%
Contains more WaterWater +33.5%
Contains more OtherOther +119.7%

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
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains more Mono. FatMonounsaturated fat +5718.3%
Contains more Poly. FatPolyunsaturated fat +650.7%
Contains less Sat. FatSaturated fat -96.6%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.