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.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| Contains more Vitamin CVitamin C | +240% |
| Contains more Vitamin B2Vitamin B2 | +391.4% |
| Contains more FolateFolate | +116% |
| Contains more CholineCholine | +∞% |
| 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% |
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% |
| Polyunsaturated fat | 5.064g | 7.845g | 19% |
| Calories | 172kcal | 553kcal | 19% |
| Iron | 5.14mg | 6.68mg | 19% |
| Vitamin B2 | 0.285mg | 0.058mg | 17% |
| Vitamin B6 | 0.234mg | 0.417mg | 14% |
| Vitamin B5 | 0.179mg | 0.864mg | 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% |
| Folate | 54µg | 25µg | 7% |
| Calcium | 102mg | 37mg | 7% |
| Vitamin B3 | 0.399mg | 1.062mg | 4% |
| Potassium | 515mg | 660mg | 4% |
| Vitamin E | 0.35mg | 0.9mg | 4% |
| Vitamin C | 1.7mg | 0.5mg | 1% |
| Protein | 18.21g | 18.22g | 0% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1102.9% |
| Contains more FatsFats | +388.9% |
| Contains more CarbsCarbs | +261.1% |
| Contains more OtherOther | +33% |
~equal in
Protein
~18.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.3% |
| Contains more Mono. FatMonounsaturated fat | +1101.3% |
| Contains more Poly. FatPolyunsaturated fat | +54.9% |
