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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

Soybean vs Cashew 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
:
3
Cashew
Contains more Iron +135%
Contains more Calcium +648.6%
Contains more Potassium +172.3%
Contains more Phosphorus +18.7%
Contains less Sodium -83.3%
Contains more Copper +32.4%
Contains more Zinc +18.2%
Equal in Magnesium - 292
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Contains more Iron +135%
Contains more Calcium +648.6%
Contains more Potassium +172.3%
Contains more Phosphorus +18.7%
Contains less Sodium -83.3%
Contains more Copper +32.4%
Contains more 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
:
3
Cashew
Contains more Vitamin C +1100%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +106.6%
Contains more Vitamin B2 +1400%
Contains more Vitamin B3 +52.8%
Contains more Vitamin K +37.8%
Contains more Folate +1400%
Contains more Vitamin B6 +10.6%
Equal in Vitamin E - 0.9
Equal in Vitamin B5 - 0.864
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 19% 0% 106% 14% 20% 52% 97% 0% 86% 19%
Contains more Vitamin C +1100%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +106.6%
Contains more Vitamin B2 +1400%
Contains more Vitamin B3 +52.8%
Contains more Vitamin K +37.8%
Contains more Folate +1400%
Contains more 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.
Soybean 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 Cashew Opinion
Calories 446kcal 553kcal Cashew
Protein 36.49g 18.22g Soybean
Fats 19.94g 43.85g Cashew
Vitamin C 6mg 0.5mg Soybean
Net carbs 20.86g 26.89g Cashew
Carbs 30.16g 30.19g Cashew
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 15.7mg 6.68mg Soybean
Calcium 277mg 37mg Soybean
Potassium 1797mg 660mg Soybean
Magnesium 280mg 292mg Cashew
Sugar 7.33g 5.91g Cashew
Fiber 9.3g 3.3g Soybean
Copper 1.658mg 2.195mg Cashew
Zinc 4.89mg 5.78mg Cashew
Starch g 23.49g Cashew
Phosphorus 704mg 593mg Soybean
Sodium 2mg 12mg Soybean
Vitamin A 22IU 0IU Soybean
Vitamin E 0.85mg 0.9mg Cashew
Vitamin D 0µg 0µg
Vitamin B1 0.874mg 0.423mg Soybean
Vitamin B2 0.87mg 0.058mg Soybean
Vitamin B3 1.623mg 1.062mg Soybean
Vitamin B5 0.793mg 0.864mg Cashew
Vitamin B6 0.377mg 0.417mg Cashew
Vitamin B12 0µg 0µg
Vitamin K 47µg 34.1µg Soybean
Folate 375µg 25µg Soybean
Trans Fat 0g g Cashew
Saturated Fat 2.884g 7.783g Soybean
Monounsaturated Fat 4.404g 23.797g Cashew
Polyunsaturated fat 11.255g 7.845g Soybean
Tryptophan 0.591mg 0.287mg Soybean
Threonine 1.766mg 0.688mg Soybean
Isoleucine 1.971mg 0.789mg Soybean
Leucine 3.309mg 1.472mg Soybean
Lysine 2.706mg 0.928mg Soybean
Methionine 0.547mg 0.362mg Soybean
Phenylalanine 2.122mg 0.951mg Soybean
Valine 2.029mg 1.094mg Soybean
Histidine 1.097mg 0.456mg Soybean
Fructose g 0.05g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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
Soybean
34
Cashew
Mineral Summary Score
252
Soybean
209
Cashew

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%
Soybean
109%
Cashew
Carbohydrates
30%
Soybean
30%
Cashew
Fats
92%
Soybean
202%
Cashew

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 4.899g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Soybean
Soybean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean - 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.