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
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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.
| Contains more CopperCopper | +32.4% |
| Contains more ZincZinc | +18.2% |
| Contains more SeleniumSelenium | +11.8% |
| Contains more CalciumCalcium | +648.6% |
| Contains more PotassiumPotassium | +172.3% |
| Contains more IronIron | +135% |
| Contains more PhosphorusPhosphorus | +18.7% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +52.1% |
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.
| Contains more Vitamin CVitamin C | +1100% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +106.6% |
| Contains more Vitamin B2Vitamin B2 | +1400% |
| Contains more Vitamin B3Vitamin B3 | +52.8% |
| Contains more Vitamin KVitamin K | +37.8% |
| Contains more FolateFolate | +1400% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more FatsFats | +119.9% |
| Contains more ProteinProtein | +100.3% |
| Contains more WaterWater | +64.2% |
| Contains more OtherOther | +91.7% |
~equal in
Carbs
~30.16g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
7.783 g
Monounsaturated Fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
Saturated Fat:
Sat. Fat
2.884 g
Monounsaturated Fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains more Mono. FatMonounsaturated Fat | +440.3% |
| Contains less Sat. FatSaturated Fat | -62.9% |
| Contains more Poly. FatPolyunsaturated fat | +43.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 553kcal | 446kcal |
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| Protein | 18.22g | 36.49g |
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| Fats | 43.85g | 19.94g |
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| Vitamin C | 0.5mg | 6mg |
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| Net carbs | 26.89g | 20.86g |
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| Carbs | 30.19g | 30.16g |
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| Magnesium | 292mg | 280mg |
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| Calcium | 37mg | 277mg |
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| Potassium | 660mg | 1797mg |
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| Iron | 6.68mg | 15.7mg |
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| Sugar | 5.91g | 7.33g |
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| Fiber | 3.3g | 9.3g |
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| Copper | 2.195mg | 1.658mg |
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| Zinc | 5.78mg | 4.89mg |
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| Starch | 23.49g |
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| Phosphorus | 593mg | 704mg |
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| Sodium | 12mg | 2mg |
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| Vitamin A | 0IU | 22IU |
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| Vitamin A | 0µg | 1µg |
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| Vitamin E | 0.9mg | 0.85mg |
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| Manganese | 1.655mg | 2.517mg |
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| Selenium | 19.9µg | 17.8µg |
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| Vitamin B1 | 0.423mg | 0.874mg |
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| Vitamin B2 | 0.058mg | 0.87mg |
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| Vitamin B3 | 1.062mg | 1.623mg |
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| Vitamin B5 | 0.864mg | 0.793mg |
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| Vitamin B6 | 0.417mg | 0.377mg |
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| Vitamin K | 34.1µg | 47µg |
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| Folate | 25µg | 375µg |
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| Choline | 115.9mg |
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| Saturated Fat | 7.783g | 2.884g |
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| Monounsaturated Fat | 23.797g | 4.404g |
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| Polyunsaturated fat | 7.845g | 11.255g |
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| Tryptophan | 0.287mg | 0.591mg |
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| Threonine | 0.688mg | 1.766mg |
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| Isoleucine | 0.789mg | 1.971mg |
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| Leucine | 1.472mg | 3.309mg |
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| Lysine | 0.928mg | 2.706mg |
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| Methionine | 0.362mg | 0.547mg |
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| Phenylalanine | 0.951mg | 2.122mg |
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| Valine | 1.094mg | 2.029mg |
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| Histidine | 0.456mg | 1.097mg |
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| Fructose | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
83%
Minerals Daily Need Coverage Score
200%
244%
Comparison summary
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Soybean raw is lower in Saturated Fat (difference - 4.899g)
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Cashew is lower in Sugar (difference - 1.42g)
Which food is cheaper?
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.