Soybean vs Cashew - In-Depth Nutrition Comparison
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A recap on differences between Soybean and Cashew
- Soybean is higher in Iron, Folate, Vitamin B2, Vitamin B1, Manganese, Potassium, Fiber, and Calcium, yet Cashew is higher in Copper.
- Soybean covers your daily Iron needs 113% more than Cashew.
- Soybean contains 15 times more Folate than Cashew. While Soybean contains 375µg of Folate, Cashew contains only 25µg.
- The amount of Saturated Fat in Soybean is lower.
Food varieties used in this article are Soybeans, mature seeds, raw and Nuts, cashew nuts, raw.
Infographic
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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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Iron
+135%
Contains
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Calcium
+648.6%
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Potassium
+172.3%
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Phosphorus
+18.7%
Contains
less
Sodium
-83.3%
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Copper
+32.4%
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Zinc
+18.2%
Equal in Magnesium - 292
Contains
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Iron
+135%
Contains
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Calcium
+648.6%
Contains
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Potassium
+172.3%
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Phosphorus
+18.7%
Contains
less
Sodium
-83.3%
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Copper
+32.4%
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Zinc
+18.2%
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 C
+1100%
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Vitamin A
+∞%
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Vitamin B1
+106.6%
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Vitamin B2
+1400%
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Vitamin B3
+52.8%
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Vitamin K
+37.8%
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Folate
+1400%
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 C
+1100%
Contains
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Vitamin A
+∞%
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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Vitamin K
+37.8%
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Folate
+1400%
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Vitamin B6
+10.6%
Equal in Vitamin E - 0.9
Equal in Vitamin B5 - 0.864
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 | |
|
Opinion |
| Calories | 446kcal | 553kcal |
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| Protein | 36.49g | 18.22g |
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| Fats | 19.94g | 43.85g |
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| Vitamin C | 6mg | 0.5mg |
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| Net carbs | 20.86g | 26.89g |
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| Carbs | 30.16g | 30.19g |
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| Cholesterol | 0mg | 0mg | |
| Vitamin D | 0IU | 0IU | |
| Iron | 15.7mg | 6.68mg |
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| Calcium | 277mg | 37mg |
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| Potassium | 1797mg | 660mg |
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| Magnesium | 280mg | 292mg |
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| Sugar | 7.33g | 5.91g |
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| Fiber | 9.3g | 3.3g |
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| Copper | 1.658mg | 2.195mg |
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| Zinc | 4.89mg | 5.78mg |
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| Starch | g | 23.49g |
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| Phosphorus | 704mg | 593mg |
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| Sodium | 2mg | 12mg |
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| Vitamin A | 22IU | 0IU |
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| Vitamin E | 0.85mg | 0.9mg |
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| Vitamin D | 0µg | 0µg | |
| 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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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 47µg | 34.1µg |
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| Folate | 375µg | 25µg |
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| Trans Fat | 0g | g |
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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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| 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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| Fructose | g | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
34
Mineral Summary Score
252
209
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
219%
109%
Carbohydrates
30%
30%
Fats
92%
202%
Comparison summary
Which food contains less Sodium?
Soybean contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Soybean is lower in Saturated Fat (difference - 4.899g)
Which food is lower in glycemic index?
Soybean is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Soybean 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.