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  6. Cashew vs. Soybean raw

Cashew vs. Soybean raw — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of soybean raw is lower.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cashew
Cashew
3
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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%
~equal in Magnesium ~280mg

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
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 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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 E ~0.85mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.793mg
~equal in Vitamin B6 ~0.377mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Soybean raw DV% diff.
Iron 6.68mg 15.7mg 113%
Folate 25µg 375µg 88%
Vitamin B2 0.058mg 0.87mg 62%
Copper 2.195mg 1.658mg 60%
Monounsaturated fat 23.797g 4.404g 48%
Vitamin B1 0.423mg 0.874mg 38%
Protein 18.22g 36.49g 37%
Manganese 1.655mg 2.517mg 37%
Fats 43.85g 19.94g 37%
Potassium 660mg 1797mg 33%
Calcium 37mg 277mg 24%
Fiber 3.3g 9.3g 24%
Polyunsaturated fat 7.845g 11.255g 23%
Saturated fat 7.783g 2.884g 22%
Choline 115.9mg 21%
Phosphorus 593mg 704mg 16%
Vitamin K 34.1µg 47µg 11%
Starch 23.49g 10%
Zinc 5.78mg 4.89mg 8%
Vitamin C 0.5mg 6mg 6%
Calories 553kcal 446kcal 5%
Selenium 19.9µg 17.8µg 4%
Vitamin B3 1.062mg 1.623mg 4%
Magnesium 292mg 280mg 3%
Vitamin B6 0.417mg 0.377mg 3%
Vitamin B5 0.864mg 0.793mg 1%
Carbs 30.19g 30.16g 0%
Net carbs 26.89g 20.86g N/A
Sugar 5.91g 7.33g N/A
Sodium 12mg 2mg 0%
Vitamin A 0µg 1µg 0%
Vitamin E 0.9mg 0.85mg 0%
Tryptophan 0.287mg 0.591mg 0%
Threonine 0.688mg 1.766mg 0%
Isoleucine 0.789mg 1.971mg 0%
Leucine 1.472mg 3.309mg 0%
Lysine 0.928mg 2.706mg 0%
Methionine 0.362mg 0.547mg 0%
Phenylalanine 0.951mg 2.122mg 0%
Valine 1.094mg 2.029mg 0%
Histidine 0.456mg 1.097mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
2
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
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 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
Cashew
Cashew
1
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 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%

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 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.