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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
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
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

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 meal
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Soybean meal
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Cashew
58%
Soybean meal
Minerals Daily Need Coverage Score
200%
Cashew
264%
Soybean meal

Comparison summary

Which food is lower in Sugar?
Soybean meal
Soybean meal is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Soybean meal
Soybean meal is lower in Saturated fat (difference - 7.515g)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $2.5)
Which food is richer in vitamins?
Soybean meal
Soybean meal is relatively richer in vitamins
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 43)
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

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.