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Soybean raw vs Cashew - In-Depth Nutrition Comparison

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A recap on differences between Soybean raw and Cashew

  • Soybean raw is higher in Iron, Folate, Vitamin B2, Vitamin B1, Manganese, Potassium, Fiber, and Calcium, yet Cashew is higher in Copper.
  • Soybean raw covers your daily Iron needs 113% more than Cashew.
  • Soybean raw contains 15 times more Folate than Cashew. While Soybean raw contains 375µg of Folate, Cashew contains only 25µg.
  • The amount of Saturated Fat in Soybean raw is lower.

Food varieties used in this article are Soybeans, mature seeds, raw and Nuts, cashew nuts, raw.

Infographic

Soybean 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Soybean raw
Soybean raw
5
:
3
Cashew
Cashew
Contains more Calcium +648.6%
Contains more Iron +135%
Contains more Phosphorus +18.7%
Contains more Potassium +172.3%
Contains less Sodium -83.3%
Contains more Zinc +18.2%
Contains more Copper +32.4%
Equal in Magnesium - 292
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Contains more Calcium +648.6%
Contains more Iron +135%
Contains more Phosphorus +18.7%
Contains more Potassium +172.3%
Contains less Sodium -83.3%
Contains more Zinc +18.2%
Contains more Copper +32.4%
Equal in Magnesium - 292

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
Soybean raw
Soybean raw
7
:
3
Cashew
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin C +1100%
Contains more Vitamin B1 +106.6%
Contains more Vitamin B2 +1400%
Contains more Vitamin B3 +52.8%
Contains more Folate +1400%
Contains more Vitamin K +37.8%
Contains more Vitamin B6 +10.6%
Equal in Vitamin E - 0.9
Equal in Vitamin B5 - 0.864
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
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 A +∞%
Contains more Vitamin C +1100%
Contains more Vitamin B1 +106.6%
Contains more Vitamin B2 +1400%
Contains more Vitamin B3 +52.8%
Contains more Folate +1400%
Contains more Vitamin K +37.8%
Contains more Vitamin B6 +10.6%
Equal in Vitamin E - 0.9
Equal in Vitamin B5 - 0.864

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Cashew
Cashew
Contains more Protein +100.3%
Contains more Water +64.2%
Contains more Other +91.7%
Contains more Fats +119.9%
Equal in Carbs - 30.19
Soybean raw
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
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 +100.3%
Contains more Water +64.2%
Contains more Other +91.7%
Contains more Fats +119.9%
Equal in Carbs - 30.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Cashew
Cashew
Contains less Saturated Fat -62.9%
Contains more Polyunsaturated fat +43.5%
Contains more Monounsaturated Fat +440.3%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -62.9%
Contains more Polyunsaturated fat +43.5%
Contains more Monounsaturated Fat +440.3%

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.
Soybean raw Cashew
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Cashew Opinion
Net carbs 20.86g 26.89g Cashew
Protein 36.49g 18.22g Soybean raw
Fats 19.94g 43.85g Cashew
Carbs 30.16g 30.19g Cashew
Calories 446kcal 553kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 7.33g 5.91g Cashew
Fiber 9.3g 3.3g Soybean raw
Calcium 277mg 37mg Soybean raw
Iron 15.7mg 6.68mg Soybean raw
Magnesium 280mg 292mg Cashew
Phosphorus 704mg 593mg Soybean raw
Potassium 1797mg 660mg Soybean raw
Sodium 2mg 12mg Soybean raw
Zinc 4.89mg 5.78mg Cashew
Copper 1.658mg 2.195mg Cashew
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.9mg Cashew
Vitamin C 6mg 0.5mg Soybean raw
Vitamin B1 0.874mg 0.423mg Soybean raw
Vitamin B2 0.87mg 0.058mg Soybean raw
Vitamin B3 1.623mg 1.062mg Soybean raw
Vitamin B5 0.793mg 0.864mg Cashew
Vitamin B6 0.377mg 0.417mg Cashew
Folate 375µg 25µg Soybean raw
Vitamin K 47µg 34.1µg Soybean raw
Tryptophan 0.591mg 0.287mg Soybean raw
Threonine 1.766mg 0.688mg Soybean raw
Isoleucine 1.971mg 0.789mg Soybean raw
Leucine 3.309mg 1.472mg Soybean raw
Lysine 2.706mg 0.928mg Soybean raw
Methionine 0.547mg 0.362mg Soybean raw
Phenylalanine 2.122mg 0.951mg Soybean raw
Valine 2.029mg 1.094mg Soybean raw
Histidine 1.097mg 0.456mg Soybean raw
Saturated Fat 2.884g 7.783g Soybean raw
Monounsaturated Fat 4.404g 23.797g Cashew
Polyunsaturated fat 11.255g 7.845g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
Soybean raw
34%
Cashew
Minerals Daily Need Coverage Score
252%
Soybean raw
209%
Cashew

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 4.899g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 1.42g)
Which food is cheaper?
Cashew
Cashew is cheaper (difference - $0.9)
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.

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.