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Lupin Bean vs Cashew - In-Depth Nutrition Comparison

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Summary of differences between Lupin Bean and Cashew

  • Lupin Bean 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.
  • Lupin Bean has 14 times more Folate than Cashew. While Lupin Bean has 355µg of Folate, Cashew has only 25µg.
  • Lupin Bean 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 vs Cashew 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +375.7%
Contains more Potassium +53.5%
Contains more Iron +53.2%
Contains more Magnesium +47.5%
Contains more Copper +114.8%
Contains more Zinc +21.7%
Contains more Phosphorus +34.8%
Contains less Sodium -20%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 164% 53% 90% 142% 341% 130% 189% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Contains more Calcium +375.7%
Contains more Potassium +53.5%
Contains more Iron +53.2%
Contains more Magnesium +47.5%
Contains more Copper +114.8%
Contains more Zinc +21.7%
Contains more Phosphorus +34.8%
Contains less Sodium -20%

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
:
4
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 19% 0% 106% 14% 20% 52% 97% 0% 86% 19%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
55
Lupin Bean
34
Cashew
Mineral Summary Score
138
Lupin Bean
209
Cashew

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
217%
Lupin Bean
109%
Cashew
Carbohydrates
40%
Lupin Bean
30%
Cashew
Fats
45%
Lupin Bean
202%
Cashew

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.
Lupin Bean 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Lupin Bean
Lupin Bean is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated Fat?
Lupin Bean
Lupin Bean is lower in Saturated Fat (difference - 6.627g)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 25)
Which food is cheaper?
Lupin Bean
Lupin Bean 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.

All nutrients comparison - raw data values

Nutrient Lupin Bean Cashew Opinion
Calories 371 553 Cashew
Protein 36.17 18.22 Lupin Bean
Fats 9.74 43.85 Cashew
Vitamin C 4.8 0.5 Lupin Bean
Carbs 40.37 30.19 Lupin Bean
Cholesterol 0 0
Vitamin D 0 0
Iron 4.36 6.68 Cashew
Calcium 176 37 Lupin Bean
Potassium 1013 660 Lupin Bean
Magnesium 198 292 Cashew
Sugar 5.91 Lupin Bean
Fiber 18.9 3.3 Lupin Bean
Copper 1.022 2.195 Cashew
Zinc 4.75 5.78 Cashew
Starch 23.49 Cashew
Phosphorus 440 593 Cashew
Sodium 15 12 Cashew
Vitamin A 0 0
Vitamin E 0.9 Cashew
Vitamin D 0 0
Vitamin B1 0.64 0.423 Lupin Bean
Vitamin B2 0.22 0.058 Lupin Bean
Vitamin B3 2.19 1.062 Lupin Bean
Vitamin B5 0.75 0.864 Cashew
Vitamin B6 0.357 0.417 Cashew
Vitamin B12 0 0
Vitamin K 34.1 Cashew
Folate 355 25 Lupin Bean
Trans Fat 0 Cashew
Saturated Fat 1.156 7.783 Lupin Bean
Monounsaturated Fat 3.94 23.797 Cashew
Polyunsaturated fat 2.439 7.845 Cashew
Tryptophan 0.289 0.287 Lupin Bean
Threonine 1.331 0.688 Lupin Bean
Isoleucine 1.615 0.789 Lupin Bean
Leucine 2.743 1.472 Lupin Bean
Lysine 1.933 0.928 Lupin Bean
Methionine 0.255 0.362 Cashew
Phenylalanine 1.435 0.951 Lupin Bean
Valine 1.51 1.094 Lupin Bean
Histidine 1.03 0.456 Lupin Bean
Fructose 0.05 Cashew

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. Lupin Bean - 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.