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  6. Soy milk vs. Cashew

Soy milk vs. Cashew — In-Depth Nutrition Comparison

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What are the differences between Soy milk and Cashew?

  • Cashew is richer than Soy milk in Copper, Phosphorus, Iron, Magnesium, Manganese, Zinc, Vitamin B1, Selenium, and Vitamin B6.
  • Cashew's daily need coverage for Copper is 230% more.
  • The amount of Saturated Fat in Soy milk is lower.

We used Soymilk, original and vanilla, unfortified and Nuts, cashew nuts, raw types in this article.

Infographic

Soy milk vs Cashew infographic
Infographic link

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.
Soy milk
Soy milk
0
:
10
Cashew
Cashew
Contains more Calcium +48%
Contains more Iron +943.8%
Contains more Magnesium +1068%
Contains more Phosphorus +1040.4%
Contains more Potassium +459.3%
Contains less Sodium -76.5%
Contains more Zinc +4716.7%
Contains more Copper +1614.8%
Contains more Manganese +642.2%
Contains more Selenium +314.6%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Calcium +48%
Contains more Iron +943.8%
Contains more Magnesium +1068%
Contains more Phosphorus +1040.4%
Contains more Potassium +459.3%
Contains less Sodium -76.5%
Contains more Zinc +4716.7%
Contains more Copper +1614.8%
Contains more Manganese +642.2%
Contains more Selenium +314.6%

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.
Soy milk
Soy milk
2
:
8
Cashew
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin B2 +19%
Contains more Vitamin E +718.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +605%
Contains more Vitamin B3 +107%
Contains more Vitamin B5 +131.6%
Contains more Vitamin B6 +441.6%
Contains more Folate +38.9%
Contains more Vitamin K +1036.7%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +19%
Contains more Vitamin E +718.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +605%
Contains more Vitamin B3 +107%
Contains more Vitamin B5 +131.6%
Contains more Vitamin B6 +441.6%
Contains more Folate +38.9%
Contains more Vitamin K +1036.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy milk
Soy milk
1
:
4
Cashew
Cashew
Contains more Water +1593.3%
Contains more Protein +457.2%
Contains more Fats +2405.7%
Contains more Carbs +380.7%
Contains more Other +290.8%
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Cashew
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more Water +1593.3%
Contains more Protein +457.2%
Contains more Fats +2405.7%
Contains more Carbs +380.7%
Contains more Other +290.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy milk
Soy milk
1
:
2
Cashew
Cashew
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +5834.4%
Contains more Polyunsaturated fat +716.3%
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -97.4%
Contains more Monounsaturated Fat +5834.4%
Contains more Polyunsaturated fat +716.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy milk Cashew
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soy milk Cashew Opinion
Net carbs 5.68g 26.89g Cashew
Protein 3.27g 18.22g Cashew
Fats 1.75g 43.85g Cashew
Carbs 6.28g 30.19g Cashew
Calories 54kcal 553kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 3.99g 5.91g Soy milk
Fiber 0.6g 3.3g Cashew
Calcium 25mg 37mg Cashew
Iron 0.64mg 6.68mg Cashew
Magnesium 25mg 292mg Cashew
Phosphorus 52mg 593mg Cashew
Potassium 118mg 660mg Cashew
Sodium 51mg 12mg Cashew
Zinc 0.12mg 5.78mg Cashew
Copper 0.128mg 2.195mg Cashew
Manganese 0.223mg 1.655mg Cashew
Selenium 4.8µg 19.9µg Cashew
Vitamin A 3IU 0IU Soy milk
Vitamin E 0.11mg 0.9mg Cashew
Vitamin C 0mg 0.5mg Cashew
Vitamin B1 0.06mg 0.423mg Cashew
Vitamin B2 0.069mg 0.058mg Soy milk
Vitamin B3 0.513mg 1.062mg Cashew
Vitamin B5 0.373mg 0.864mg Cashew
Vitamin B6 0.077mg 0.417mg Cashew
Folate 18µg 25µg Cashew
Vitamin K 3µg 34.1µg Cashew
Tryptophan 0.038mg 0.287mg Cashew
Threonine 0.108mg 0.688mg Cashew
Isoleucine 0.114mg 0.789mg Cashew
Leucine 0.186mg 1.472mg Cashew
Lysine 0.131mg 0.928mg Cashew
Methionine 0.027mg 0.362mg Cashew
Phenylalanine 0.113mg 0.951mg Cashew
Valine 0.117mg 1.094mg Cashew
Histidine 0.061mg 0.456mg Cashew
Saturated Fat 0.205g 7.783g Soy milk
Monounsaturated Fat 0.401g 23.797g Cashew
Polyunsaturated fat 0.961g 7.845g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Cashew
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Soy milk
34%
Cashew
Minerals Daily Need Coverage Score
19%
Soy milk
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Soy milk
Soy milk is lower in Sugar (difference - 1.92g)
Which food is lower in Saturated Fat?
Soy milk
Soy milk is lower in Saturated Fat (difference - 7.578g)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $0.7)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 39mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.