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  6. Soybean raw vs. Cashew

Soybean raw vs. Cashew — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of 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" 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Cashew
Cashew
3
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 +648.6%
Contains more PotassiumPotassium +172.3%
Contains more IronIron +135%
Contains more PhosphorusPhosphorus +18.7%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +52.1%
Contains more CopperCopper +32.4%
Contains more ZincZinc +18.2%
Contains more SeleniumSelenium +11.8%
~equal in Magnesium ~292mg

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Cashew
Cashew
1
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 CVitamin C +1100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +106.6%
Contains more Vitamin B2Vitamin B2 +1400%
Contains more Vitamin B3Vitamin B3 +52.8%
Contains more Vitamin KVitamin K +37.8%
Contains more FolateFolate +1400%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +10.6%
~equal in Vitamin E ~0.9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.864mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Cashew DV% diff.
Iron 15.7mg 6.68mg 113%
Folate 375µg 25µg 88%
Vitamin B2 0.87mg 0.058mg 62%
Copper 1.658mg 2.195mg 60%
Monounsaturated fat 4.404g 23.797g 48%
Vitamin B1 0.874mg 0.423mg 38%
Protein 36.49g 18.22g 37%
Manganese 2.517mg 1.655mg 37%
Fats 19.94g 43.85g 37%
Potassium 1797mg 660mg 33%
Calcium 277mg 37mg 24%
Fiber 9.3g 3.3g 24%
Polyunsaturated fat 11.255g 7.845g 23%
Saturated fat 2.884g 7.783g 22%
Choline 115.9mg 21%
Phosphorus 704mg 593mg 16%
Vitamin K 47µg 34.1µg 11%
Starch 23.49g 10%
Zinc 4.89mg 5.78mg 8%
Vitamin C 6mg 0.5mg 6%
Calories 446kcal 553kcal 5%
Selenium 17.8µg 19.9µg 4%
Vitamin B3 1.623mg 1.062mg 4%
Magnesium 280mg 292mg 3%
Vitamin B6 0.377mg 0.417mg 3%
Vitamin B5 0.793mg 0.864mg 1%
Carbs 30.16g 30.19g 0%
Net carbs 20.86g 26.89g N/A
Sugar 7.33g 5.91g N/A
Sodium 2mg 12mg 0%
Vitamin A 1µg 0µg 0%
Vitamin E 0.85mg 0.9mg 0%
Tryptophan 0.591mg 0.287mg 0%
Threonine 1.766mg 0.688mg 0%
Isoleucine 1.971mg 0.789mg 0%
Leucine 3.309mg 1.472mg 0%
Lysine 2.706mg 0.928mg 0%
Methionine 0.547mg 0.362mg 0%
Phenylalanine 2.122mg 0.951mg 0%
Valine 2.029mg 1.094mg 0%
Histidine 1.097mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Cashew
2
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 +100.3%
Contains more WaterWater +64.2%
Contains more OtherOther +91.7%
Contains more FatsFats +119.9%
~equal in Carbs ~30.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Cashew
Cashew
1
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 -62.9%
Contains more Poly. FatPolyunsaturated fat +43.5%
Contains more Mono. FatMonounsaturated fat +440.3%

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 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.