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  6. Soybean meal vs. Cashew

Soybean meal vs. Cashew — In-Depth Nutrition Comparison

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What are the main differences between soybean meal and cashew?

  • Soybean meal is richer in manganese, iron, folate, potassium, vitamin B1, vitamin B5, and calcium, while cashew is higher in selenium and copper.
  • Soybean meal's daily need coverage for manganese is 93% higher.
  • Cashew has 12 times less folate than soybean meal. Soybean meal has 303µg of folate, while cashew has 25µg.
  • Soybean meal is lower in saturated fat.
  • Soybean meal has a higher glycemic index (68) than cashew (25).

We used Soy meal, defatted, raw and Nuts, cashew nuts, raw types in this comparison.

Infographic

Soybean meal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Cashew
Cashew
2
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%
Contains more CalciumCalcium +559.5%
Contains more PotassiumPotassium +277.3%
Contains more IronIron +105.1%
Contains more PhosphorusPhosphorus +18.2%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +129.6%
Contains more ZincZinc +14.2%
Contains more SeleniumSelenium +503%
~equal in Magnesium ~292mg
~equal in Copper ~2.195mg

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.
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 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Cashew
Cashew
3
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +63.4%
Contains more Vitamin B2Vitamin B2 +332.8%
Contains more Vitamin B3Vitamin B3 +143.6%
Contains more Vitamin B5Vitamin B5 +128.7%
Contains more Vitamin B6Vitamin B6 +36.5%
Contains more FolateFolate +1112%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soybean meal Cashew DV% diff.
Manganese 3.8mg 1.655mg 93%
Iron 13.7mg 6.68mg 88%
Folate 303µg 25µg 70%
Fats 2.39g 43.85g 64%
Protein 49.2g 18.22g 62%
Monounsaturated fat 0.409g 23.797g 58%
Potassium 2490mg 660mg 54%
Polyunsaturated fat 1.045g 7.845g 45%
Saturated fat 0.268g 7.783g 34%
Selenium 3.3µg 19.9µg 30%
Vitamin K 34.1µg 28%
Copper 2mg 2.195mg 22%
Vitamin B5 1.976mg 0.864mg 22%
Vitamin B1 0.691mg 0.423mg 22%
Calcium 244mg 37mg 21%
Phosphorus 701mg 593mg 15%
Vitamin B2 0.251mg 0.058mg 15%
Fiber 3.3g 13%
Vitamin B6 0.569mg 0.417mg 12%
Calories 337kcal 553kcal 11%
Vitamin B3 2.587mg 1.062mg 10%
Starch 23.49g 10%
Zinc 5.06mg 5.78mg 7%
Vitamin E 0.9mg 6%
Magnesium 306mg 292mg 3%
Carbs 35.89g 30.19g 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 35.89g 26.89g N/A
Sugar 5.91g N/A
Sodium 3mg 12mg 0%
Vitamin A 2µg 0µg 0%
Tryptophan 0.653mg 0.287mg 0%
Threonine 1.952mg 0.688mg 0%
Isoleucine 2.18mg 0.789mg 0%
Leucine 3.66mg 1.472mg 0%
Lysine 2.991mg 0.928mg 0%
Methionine 0.606mg 0.362mg 0%
Phenylalanine 2.346mg 0.951mg 0%
Valine 2.243mg 1.094mg 0%
Histidine 1.212mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Cashew
Cashew
1
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 ProteinProtein +170%
Contains more CarbsCarbs +18.9%
Contains more WaterWater +33.5%
Contains more OtherOther +119.7%
Contains more FatsFats +1734.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +5718.3%
Contains more Poly. FatPolyunsaturated fat +650.7%

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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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.