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  6. Cashew vs. Soy milk

Cashew vs. Soy milk — In-Depth Nutrition Comparison

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What are the differences between Cashew and Soy milk?

  • Cashew is richer than Soy milk in Copper, Phosphorus, Iron, Magnesium, Manganese, Zinc, Vitamin B1, Selenium, and Vitamin B6.
  • Cashew's daily need coverage for Copper is 230% more.
  • Cashew has 48 times more Zinc than Soy milk. While Cashew has 5.78mg of Zinc, Soy milk has only 0.12mg.
  • The amount of Saturated Fat in Soy milk is lower.

We used Nuts, cashew nuts, raw and Soymilk, original and vanilla, unfortified types in this article.

Infographic

Cashew vs Soy milk 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
10
:
0
Soy milk
Soy milk
Contains more Calcium +48%
Contains more Iron +943.8%
Contains more Magnesium +1068%
Contains more Phosphorus +1040.4%
Contains more Potassium +459.3%
Contains less Sodium -76.5%
Contains more Zinc +4716.7%
Contains more Copper +1614.8%
Contains more Manganese +642.2%
Contains more Selenium +314.6%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Contains more Calcium +48%
Contains more Iron +943.8%
Contains more Magnesium +1068%
Contains more Phosphorus +1040.4%
Contains more Potassium +459.3%
Contains less Sodium -76.5%
Contains more Zinc +4716.7%
Contains more Copper +1614.8%
Contains more Manganese +642.2%
Contains more Selenium +314.6%

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
8
:
2
Soy milk
Soy milk
Contains more Vitamin E +718.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +605%
Contains more Vitamin B3 +107%
Contains more Vitamin B5 +131.6%
Contains more Vitamin B6 +441.6%
Contains more Folate +38.9%
Contains more Vitamin K +1036.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +19%
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%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Contains more Vitamin E +718.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +605%
Contains more Vitamin B3 +107%
Contains more Vitamin B5 +131.6%
Contains more Vitamin B6 +441.6%
Contains more Folate +38.9%
Contains more Vitamin K +1036.7%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +19%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
:
1
Soy milk
Soy milk
Contains more Protein +457.2%
Contains more Fats +2405.7%
Contains more Carbs +380.7%
Contains more Other +290.8%
Contains more Water +1593.3%
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
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more Protein +457.2%
Contains more Fats +2405.7%
Contains more Carbs +380.7%
Contains more Other +290.8%
Contains more Water +1593.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Soy milk
Soy milk
Contains more Monounsaturated Fat +5834.4%
Contains more Polyunsaturated fat +716.3%
Contains less Saturated Fat -97.4%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Contains more Monounsaturated Fat +5834.4%
Contains more Polyunsaturated fat +716.3%
Contains less Saturated Fat -97.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Soy milk
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cashew Soy milk Opinion
Net carbs 26.89g 5.68g Cashew
Protein 18.22g 3.27g Cashew
Fats 43.85g 1.75g Cashew
Carbs 30.19g 6.28g Cashew
Calories 553kcal 54kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g 3.99g Soy milk
Fiber 3.3g 0.6g Cashew
Calcium 37mg 25mg Cashew
Iron 6.68mg 0.64mg Cashew
Magnesium 292mg 25mg Cashew
Phosphorus 593mg 52mg Cashew
Potassium 660mg 118mg Cashew
Sodium 12mg 51mg Cashew
Zinc 5.78mg 0.12mg Cashew
Copper 2.195mg 0.128mg Cashew
Manganese 1.655mg 0.223mg Cashew
Selenium 19.9µg 4.8µg Cashew
Vitamin A 0IU 3IU Soy milk
Vitamin E 0.9mg 0.11mg Cashew
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.06mg Cashew
Vitamin B2 0.058mg 0.069mg Soy milk
Vitamin B3 1.062mg 0.513mg Cashew
Vitamin B5 0.864mg 0.373mg Cashew
Vitamin B6 0.417mg 0.077mg Cashew
Folate 25µg 18µg Cashew
Vitamin K 34.1µg 3µg Cashew
Tryptophan 0.287mg 0.038mg Cashew
Threonine 0.688mg 0.108mg Cashew
Isoleucine 0.789mg 0.114mg Cashew
Leucine 1.472mg 0.186mg Cashew
Lysine 0.928mg 0.131mg Cashew
Methionine 0.362mg 0.027mg Cashew
Phenylalanine 0.951mg 0.113mg Cashew
Valine 1.094mg 0.117mg Cashew
Histidine 0.456mg 0.061mg Cashew
Saturated Fat 7.783g 0.205g Soy milk
Monounsaturated Fat 23.797g 0.401g Cashew
Polyunsaturated fat 7.845g 0.961g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Soy milk
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
34%
Cashew
9%
Soy milk
Minerals Daily Need Coverage Score
200%
Cashew
19%
Soy milk

Comparison summary

Which food is lower in Sugar?
Soy milk
Soy milk is lower in Sugar (difference - 1.92g)
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 7.578g)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $0.7)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 39mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.