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.
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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
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Calcium
+648.6%
Contains
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Iron
+135%
Contains
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Phosphorus
+18.7%
Contains
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Potassium
+172.3%
Contains
less
Sodium
-83.3%
Contains
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Zinc
+18.2%
Contains
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Copper
+32.4%
Equal in Magnesium - 292
Contains
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Calcium
+648.6%
Contains
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Iron
+135%
Contains
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Phosphorus
+18.7%
Contains
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Potassium
+172.3%
Contains
less
Sodium
-83.3%
Contains
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Zinc
+18.2%
Contains
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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
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+1100%
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Vitamin B1
+106.6%
Contains
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Vitamin B2
+1400%
Contains
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Vitamin B3
+52.8%
Contains
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Folate
+1400%
Contains
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Vitamin K
+37.8%
Contains
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Vitamin B6
+10.6%
Equal in Vitamin E - 0.9
Equal in Vitamin B5 - 0.864
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+1100%
Contains
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Vitamin B1
+106.6%
Contains
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Vitamin B2
+1400%
Contains
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Vitamin B3
+52.8%
Contains
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Folate
+1400%
Contains
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Vitamin K
+37.8%
Contains
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Vitamin B6
+10.6%
Equal in Vitamin E - 0.9
Equal in Vitamin B5 - 0.864
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+100.3%
Contains
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Water
+64.2%
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Other
+91.7%
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Fats
+119.9%
Equal in Carbs - 30.19
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
Contains
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Protein
+100.3%
Contains
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Water
+64.2%
Contains
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Other
+91.7%
Contains
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Fats
+119.9%
Equal in Carbs - 30.19
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-62.9%
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Polyunsaturated fat
+43.5%
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Monounsaturated Fat
+440.3%
Saturated Fat:
2.884 g
Monounsaturated Fat:
4.404 g
Polyunsaturated fat:
11.255 g
Saturated Fat:
7.783 g
Monounsaturated Fat:
23.797 g
Polyunsaturated fat:
7.845 g
Contains
less
Saturated Fat
-62.9%
Contains
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Polyunsaturated fat
+43.5%
Contains
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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.
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in glycemic index |
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Rich in vitamins |
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Lower in Sugar |
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Lower in price |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 20.86g | 26.89g |
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Protein | 36.49g | 18.22g |
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Fats | 19.94g | 43.85g |
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Carbs | 30.16g | 30.19g |
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Calories | 446kcal | 553kcal |
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Starch | 23.49g |
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Fructose | 0.05g |
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Sugar | 7.33g | 5.91g |
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Fiber | 9.3g | 3.3g |
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Calcium | 277mg | 37mg |
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Iron | 15.7mg | 6.68mg |
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Magnesium | 280mg | 292mg |
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Phosphorus | 704mg | 593mg |
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Potassium | 1797mg | 660mg |
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Sodium | 2mg | 12mg |
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Zinc | 4.89mg | 5.78mg |
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Copper | 1.658mg | 2.195mg |
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Vitamin A | 22IU | 0IU |
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Vitamin A RAE | 1µg | 0µg |
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Vitamin E | 0.85mg | 0.9mg |
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Vitamin C | 6mg | 0.5mg |
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Vitamin B1 | 0.874mg | 0.423mg |
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Vitamin B2 | 0.87mg | 0.058mg |
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Vitamin B3 | 1.623mg | 1.062mg |
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Vitamin B5 | 0.793mg | 0.864mg |
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Vitamin B6 | 0.377mg | 0.417mg |
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Folate | 375µg | 25µg |
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Vitamin K | 47µg | 34.1µg |
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Tryptophan | 0.591mg | 0.287mg |
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Threonine | 1.766mg | 0.688mg |
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Isoleucine | 1.971mg | 0.789mg |
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Leucine | 3.309mg | 1.472mg |
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Lysine | 2.706mg | 0.928mg |
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Methionine | 0.547mg | 0.362mg |
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Phenylalanine | 2.122mg | 0.951mg |
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Valine | 2.029mg | 1.094mg |
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Histidine | 1.097mg | 0.456mg |
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Saturated Fat | 2.884g | 7.783g |
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Monounsaturated Fat | 4.404g | 23.797g |
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Polyunsaturated fat | 11.255g | 7.845g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low glycemic index diet |
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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%

34%

Minerals Daily Need Coverage Score
252%

209%

Comparison summary
Which food contains less Sodium?

Soybean raw contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?

Soybean raw is lower in Saturated Fat (difference - 4.899g)
Which food is lower in glycemic index?

Soybean raw is lower in glycemic index (difference - 11)
Which food is richer in vitamins?

Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?

Cashew is lower in Sugar (difference - 1.42g)
Which food is cheaper?

Cashew is cheaper (difference - $0.9)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.