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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" 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
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% 1.3% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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

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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 446kcal 553kcal Cashew
Protein 36.49g 18.22g Soybean raw
Fats 19.94g 43.85g Cashew
Vitamin C 6mg 0.5mg Soybean raw
Net carbs 20.86g 26.89g Cashew
Carbs 30.16g 30.19g Cashew
Magnesium 280mg 292mg Cashew
Calcium 277mg 37mg Soybean raw
Potassium 1797mg 660mg Soybean raw
Iron 15.7mg 6.68mg Soybean raw
Sugar 7.33g 5.91g Cashew
Fiber 9.3g 3.3g Soybean raw
Copper 1.658mg 2.195mg Cashew
Zinc 4.89mg 5.78mg Cashew
Starch 23.49g Cashew
Phosphorus 704mg 593mg Soybean raw
Sodium 2mg 12mg Soybean raw
Vitamin A 22IU 0IU Soybean raw
Vitamin A 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.9mg Cashew
Manganese 2.517mg 1.655mg Soybean raw
Selenium 17.8µg 19.9µg Cashew
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
Vitamin K 47µg 34.1µg Soybean raw
Folate 375µg 25µg Soybean raw
Choline 115.9mg 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
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
Fructose 0.05g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
83%
Soybean raw
32%
Cashew
Minerals Daily Need Coverage Score
244%
Soybean raw
200%
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

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.