Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Lupin Bean Raw
  5. Compare
  6. Lupin Bean Raw vs. Cashew

Lupin Bean Raw vs. Cashew — In-Depth Nutrition Comparison

Compare

Summary of differences between Lupin Bean Raw and Cashew

  • Lupin Bean Raw has more Folate, Fiber, Manganese, and Vitamin B1, however, Cashew is higher in Copper, Iron, Magnesium, Phosphorus, and Selenium.
  • Cashew covers your daily need of Copper 130% more than Lupin Bean Raw.
  • Lupin Bean Raw has 14 times more Folate than Cashew. While Lupin Bean Raw has 355µg of Folate, Cashew has only 25µg.
  • Lupin Bean Raw has less Saturated Fat.

These are the specific foods used in this comparison Lupins, mature seeds, raw and Nuts, cashew nuts, raw.

Infographic

Lupin Bean Raw vs Cashew 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.
Lupin Bean Raw
Lupin Bean Raw
3
:
7
Cashew
Cashew
Contains more Calcium +375.7%
Contains more Potassium +53.5%
Contains more Manganese +43.9%
Contains more Iron +53.2%
Contains more Magnesium +47.5%
Contains more Phosphorus +34.8%
Contains less Sodium -20%
Contains more Zinc +21.7%
Contains more Copper +114.8%
Contains more Selenium +142.7%
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Calcium +375.7%
Contains more Potassium +53.5%
Contains more Manganese +43.9%
Contains more Iron +53.2%
Contains more Magnesium +47.5%
Contains more Phosphorus +34.8%
Contains less Sodium -20%
Contains more Zinc +21.7%
Contains more Copper +114.8%
Contains more Selenium +142.7%

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.
Lupin Bean Raw
Lupin Bean Raw
5
:
4
Cashew
Cashew
Contains more Vitamin C +860%
Contains more Vitamin B1 +51.3%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +106.2%
Contains more Folate +1320%
Contains more Vitamin B5 +15.2%
Contains more Vitamin B6 +16.8%
Lupin Bean Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
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%
Contains more Vitamin C +860%
Contains more Vitamin B1 +51.3%
Contains more Vitamin B2 +279.3%
Contains more Vitamin B3 +106.2%
Contains more Folate +1320%
Contains more Vitamin B5 +15.2%
Contains more Vitamin B6 +16.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
4
:
1
Cashew
Cashew
Contains more Protein +98.5%
Contains more Carbs +33.7%
Contains more Water +100.8%
Contains more Other +29.1%
Contains more Fats +350.2%
Lupin Bean Raw
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
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
Contains more Protein +98.5%
Contains more Carbs +33.7%
Contains more Water +100.8%
Contains more Other +29.1%
Contains more Fats +350.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
1
:
2
Cashew
Cashew
Contains less Saturated Fat -85.1%
Contains more Monounsaturated Fat +504%
Contains more Polyunsaturated fat +221.6%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -85.1%
Contains more Monounsaturated Fat +504%
Contains more Polyunsaturated fat +221.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Cashew Opinion
Net carbs 21.47g 26.89g Cashew
Protein 36.17g 18.22g Lupin Bean Raw
Fats 9.74g 43.85g Cashew
Carbs 40.37g 30.19g Lupin Bean Raw
Calories 371kcal 553kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g Lupin Bean Raw
Fiber 18.9g 3.3g Lupin Bean Raw
Calcium 176mg 37mg Lupin Bean Raw
Iron 4.36mg 6.68mg Cashew
Magnesium 198mg 292mg Cashew
Phosphorus 440mg 593mg Cashew
Potassium 1013mg 660mg Lupin Bean Raw
Sodium 15mg 12mg Cashew
Zinc 4.75mg 5.78mg Cashew
Copper 1.022mg 2.195mg Cashew
Manganese 2.382mg 1.655mg Lupin Bean Raw
Selenium 8.2µg 19.9µg Cashew
Vitamin E 0.9mg Cashew
Vitamin C 4.8mg 0.5mg Lupin Bean Raw
Vitamin B1 0.64mg 0.423mg Lupin Bean Raw
Vitamin B2 0.22mg 0.058mg Lupin Bean Raw
Vitamin B3 2.19mg 1.062mg Lupin Bean Raw
Vitamin B5 0.75mg 0.864mg Cashew
Vitamin B6 0.357mg 0.417mg Cashew
Folate 355µg 25µg Lupin Bean Raw
Vitamin K 34.1µg Cashew
Tryptophan 0.289mg 0.287mg Lupin Bean Raw
Threonine 1.331mg 0.688mg Lupin Bean Raw
Isoleucine 1.615mg 0.789mg Lupin Bean Raw
Leucine 2.743mg 1.472mg Lupin Bean Raw
Lysine 1.933mg 0.928mg Lupin Bean Raw
Methionine 0.255mg 0.362mg Cashew
Phenylalanine 1.435mg 0.951mg Lupin Bean Raw
Valine 1.51mg 1.094mg Lupin Bean Raw
Histidine 1.03mg 0.456mg Lupin Bean Raw
Saturated Fat 1.156g 7.783g Lupin Bean Raw
Monounsaturated Fat 3.94g 23.797g Cashew
Polyunsaturated fat 2.439g 7.845g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Cashew
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 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
55%
Lupin Bean Raw
34%
Cashew
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated Fat?
Lupin Bean Raw
Lupin Bean Raw is lower in Saturated Fat (difference - 6.627g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 25)
Which food is cheaper?
Lupin Bean Raw
Lupin Bean Raw is cheaper (difference - $0.2)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 3mg)
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.
Which food is richer in vitamins?
?
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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.