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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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
219%
Soybean
109%
Cashew
Carbohydrates
30%
Soybean
30%
Cashew
Fats
92%
Soybean
202%
Cashew

Comparison summary table

Pay attention at 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 Sugars ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Cashew
Cashew contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Soybean Cashew Opinion
Calories 446 553 Cashew
Protein 36.49 18.22 Soybean
Fats 19.94 43.85 Cashew
Vitamin C 6 0.5 Soybean
Carbs 30.16 30.19 Cashew
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 6.68 Soybean
Calcium 277 37 Soybean
Potassium 1797 660 Soybean
Magnesium 280 292 Cashew
Sugars 7.33 5.91 Cashew
Fiber 9.3 3.3 Soybean
Copper 1.658 2.195 Cashew
Zinc 4.89 5.78 Cashew
Starch 23.49 Cashew
Phosphorus 704 593 Soybean
Sodium 2 12 Soybean
Vitamin A 22 0 Soybean
Vitamin E 0.85 0.9 Cashew
Vitamin D 0 0
Vitamin B1 0.874 0.423 Soybean
Vitamin B2 0.87 0.058 Soybean
Vitamin B3 1.623 1.062 Soybean
Vitamin B5 0.793 0.864 Cashew
Vitamin B6 0.377 0.417 Cashew
Vitamin B12 0 0
Vitamin K 47 34.1 Soybean
Folate 375 25 Soybean
Trans Fat 0 Cashew
Saturated Fat 2.884 7.783 Soybean
Monounsaturated Fat 4.404 23.797 Cashew
Polyunsaturated fat 11.255 7.845 Soybean
Tryptophan 0.591 0.287 Soybean
Threonine 1.766 0.688 Soybean
Isoleucine 1.971 0.789 Soybean
Leucine 3.309 1.472 Soybean
Lysine 2.706 0.928 Soybean
Methionine 0.547 0.362 Soybean
Phenylalanine 2.122 0.951 Soybean
Valine 2.029 1.094 Soybean
Histidine 1.097 0.456 Soybean
Fructose 0.05 Cashew

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.