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Cashew vs Soybean raw - In-Depth Nutrition Comparison

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A recap on differences between Cashew and Soybean raw

  • Cashew is higher in Copper, yet Soybean raw is higher in Iron, Folate, Vitamin B2, Vitamin B1, Manganese, Potassium, Fiber, and Calcium.
  • Soybean raw covers your daily Iron needs 113% more than Cashew.
  • Cashew contains 3 times more Saturated Fat than Soybean raw. While Cashew contains 7.783g of Saturated Fat, Soybean raw contains only 2.884g.

Food varieties used in this article are Nuts, cashew nuts, raw and Soybeans, mature seeds, raw.

Infographic

Cashew vs Soybean raw 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
Cashew
3
:
5
Soybean raw
Soybean raw
Contains more Zinc +18.2%
Contains more Copper +32.4%
Contains more Calcium +648.6%
Contains more Iron +135%
Contains more Phosphorus +18.7%
Contains more Potassium +172.3%
Contains less Sodium -83.3%
Equal in Magnesium - 280
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Contains more Zinc +18.2%
Contains more Copper +32.4%
Contains more Calcium +648.6%
Contains more Iron +135%
Contains more Phosphorus +18.7%
Contains more Potassium +172.3%
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
Cashew
3
:
7
Soybean raw
Soybean raw
Contains more Vitamin B6 +10.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +1100%
Contains more Vitamin B1 +106.6%
Contains more Vitamin B2 +1400%
Contains more Vitamin B3 +52.8%
Contains more Folate +1400%
Contains more Vitamin K +37.8%
Equal in Vitamin E - 0.85
Equal in Vitamin B5 - 0.793
Equal in Vitamin B6 - 0.377
Cashew
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%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin B6 +10.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +1100%
Contains more Vitamin B1 +106.6%
Contains more Vitamin B2 +1400%
Contains more Vitamin B3 +52.8%
Contains more Folate +1400%
Contains more Vitamin K +37.8%
Equal in Vitamin E - 0.85
Equal in Vitamin B5 - 0.793
Equal in Vitamin B6 - 0.377

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
2
:
3
Soybean raw
Soybean raw
Contains more Fats +119.9%
Contains more Protein +100.3%
Contains more Water +64.2%
Contains more Other +91.7%
Equal in Carbs - 30.16
Cashew
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
Soybean raw
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more Fats +119.9%
Contains more Protein +100.3%
Contains more Water +64.2%
Contains more Other +91.7%
Equal in Carbs - 30.16

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
1
:
2
Soybean raw
Soybean raw
Contains more Monounsaturated Fat +440.3%
Contains less Saturated Fat -62.9%
Contains more Polyunsaturated fat +43.5%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains more Monounsaturated Fat +440.3%
Contains less Saturated Fat -62.9%
Contains more Polyunsaturated fat +43.5%

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 raw
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

All nutrients comparison - raw data values

Nutrient Cashew Soybean raw Opinion
Net carbs 26.89g 20.86g Cashew
Protein 18.22g 36.49g Soybean raw
Fats 43.85g 19.94g Cashew
Carbs 30.19g 30.16g Cashew
Calories 553kcal 446kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g 7.33g Cashew
Fiber 3.3g 9.3g Soybean raw
Calcium 37mg 277mg Soybean raw
Iron 6.68mg 15.7mg Soybean raw
Magnesium 292mg 280mg Cashew
Phosphorus 593mg 704mg Soybean raw
Potassium 660mg 1797mg Soybean raw
Sodium 12mg 2mg Soybean raw
Zinc 5.78mg 4.89mg Cashew
Copper 2.195mg 1.658mg Cashew
Vitamin A 0IU 22IU Soybean raw
Vitamin A RAE 0µg 1µg Soybean raw
Vitamin E 0.9mg 0.85mg Cashew
Vitamin C 0.5mg 6mg Soybean raw
Vitamin B1 0.423mg 0.874mg Soybean raw
Vitamin B2 0.058mg 0.87mg Soybean raw
Vitamin B3 1.062mg 1.623mg Soybean raw
Vitamin B5 0.864mg 0.793mg Cashew
Vitamin B6 0.417mg 0.377mg Cashew
Folate 25µg 375µg Soybean raw
Vitamin K 34.1µg 47µg Soybean raw
Tryptophan 0.287mg 0.591mg Soybean raw
Threonine 0.688mg 1.766mg Soybean raw
Isoleucine 0.789mg 1.971mg Soybean raw
Leucine 1.472mg 3.309mg Soybean raw
Lysine 0.928mg 2.706mg Soybean raw
Methionine 0.362mg 0.547mg Soybean raw
Phenylalanine 0.951mg 2.122mg Soybean raw
Valine 1.094mg 2.029mg Soybean raw
Histidine 0.456mg 1.097mg Soybean raw
Saturated Fat 7.783g 2.884g Soybean raw
Monounsaturated Fat 23.797g 4.404g Cashew
Polyunsaturated fat 7.845g 11.255g Soybean raw

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
34%
Cashew
85%
Soybean raw
Minerals Daily Need Coverage Score
209%
Cashew
252%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 4.899g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Soybean raw
Soybean raw 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.

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 raw - 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.