Soybean vs. Cashew — In-Depth Nutrition Comparison

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What are the main differences between soybeans and cashew?

Soybeans are richer in vitamin B2, while cashew is higher in copper, phosphorus, magnesium, zinc, manganese, selenium, vitamin B1, and iron.
Cashew's daily need coverage for copper is 199% higher.
Cashew has 5 times less vitamin B2 than soybeans. Soybeans have 0.285mg of vitamin B2, while cashew has 0.058mg.
Soybeans are lower in saturated fat.
Cashew has a higher glycemic index (25) than soybeans (14).

We used Soybeans, mature cooked, boiled, without salt and Nuts, cashew nuts, raw types in this comparison.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Soybean

Cashew

Contains more CalciumCalcium	+175.7%
Contains less SodiumSodium	-91.7%

Contains more MagnesiumMagnesium	+239.5%
Contains more PotassiumPotassium	+28.2%
Contains more IronIron	+30%
Contains more CopperCopper	+439.3%
Contains more ZincZinc	+402.6%
Contains more PhosphorusPhosphorus	+142%
Contains more ManganeseManganese	+100.8%
Contains more SeleniumSelenium	+172.6%

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.

Soybean

Cashew

Contains more Vitamin CVitamin C	+240%
Contains more Vitamin B2Vitamin B2	+391.4%
Contains more FolateFolate	+116%

Contains more Vitamin EVitamin E	+157.1%
Contains more Vitamin B1Vitamin B1	+172.9%
Contains more Vitamin B3Vitamin B3	+166.2%
Contains more Vitamin B5Vitamin B5	+382.7%
Contains more Vitamin B6Vitamin B6	+78.2%
Contains more Vitamin KVitamin K	+77.6%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.407mg	2.195mg	199%
Monounsaturated fat	1.981g	23.797g	55%
Fats	8.97g	43.85g	54%
Phosphorus	245mg	593mg	50%
Magnesium	86mg	292mg	49%
Zinc	1.15mg	5.78mg	42%
Manganese	0.824mg	1.655mg	36%
Saturated fat	1.297g	7.783g	29%
Selenium	7.3µg	19.9µg	23%
Vitamin B1	0.155mg	0.423mg	22%
Calories	172kcal	553kcal	19%
Iron	5.14mg	6.68mg	19%
Polyunsaturated fat	5.064g	7.845g	19%
Vitamin B2	0.285mg	0.058mg	17%
Vitamin B5	0.179mg	0.864mg	14%
Vitamin B6	0.234mg	0.417mg	14%
Vitamin K	19.2µg	34.1µg	12%
Fiber	6g	3.3g	11%
Starch		23.49g	10%
Choline	47.5mg		9%
Carbs	8.36g	30.19g	7%
Calcium	102mg	37mg	7%
Folate	54µg	25µg	7%
Potassium	515mg	660mg	4%
Vitamin E	0.35mg	0.9mg	4%
Vitamin B3	0.399mg	1.062mg	4%
Vitamin C	1.7mg	0.5mg	1%
Protein	18.21g	18.22g	0%
Protein per 100 calories	11g	3.3g	N/A
Calories per 10 g protein	94kcal	304kcal	N/A
Weight per 100 calories	58g	18g	N/A
Unsaturated / Saturated Fat ratio	5.4	4.1	N/A
Net carbs	2.36g	26.89g	N/A
Sugar	3g	5.91g	N/A
Sodium	1mg	12mg	0%
Tryptophan	0.242mg	0.287mg	0%
Threonine	0.723mg	0.688mg	0%
Isoleucine	0.807mg	0.789mg	0%
Leucine	1.355mg	1.472mg	0%
Lysine	1.108mg	0.928mg	0%
Methionine	0.224mg	0.362mg	0%
Phenylalanine	0.869mg	0.951mg	0%
Valine	0.831mg	1.094mg	0%
Histidine	0.449mg	0.456mg	0%
Fructose		0.05g	0%