Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and soy protein powder:
Both cashews and soy protein powder are high in calories. Cashew has 43% more calories than soy protein powder - cashew has 553 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, cashews is much lighter in protein, lighter in carbs and much heavier in fat compared to soy protein powder per calorie. Cashews has a macronutrient ratio of 13:21:67 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Soy Protein Powder | |
|---|---|---|
| Protein | 13% | 57% |
| Carbohydrates | 21% | 30% |
| Fat | 67% | 13% |
| Alcohol | ~ | ~ |
Cashews and soy protein powder contain similar amounts of carbs - cashew has 30.2g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Both cashews and soy protein powder are high in dietary fiber. Soy protein powder has 103% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and cashew has 73% less sugar than soy protein powder - cashew has 5.9g of sugar per 100 grams and soy protein powder has 22.2g of sugar.
Both cashews and soy protein powder are high in protein. Soy protein powder has 205% more protein than cashew - cashew has 18.2g of protein per 100 grams and soy protein powder has 55.6g of protein.
Cashew is high in saturated fat and soy protein powder has 86% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Cashews and soy protein powder contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Cashew has more Vitamin E than soy protein powder - cashew has 0.9mg of Vitamin E per 100 grams and soy protein powder does not contain significant amounts.
Cashew has more Vitamin K than soy protein powder - cashew has 34.1ug of Vitamin K per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more riboflavin, niacin and folate, however, cashew contains more pantothenic acid and Vitamin B6. Both cashews and soy protein powder contain significant amounts of thiamin.
| Cashews | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.423 MG | 0.288 MG |
| Riboflavin | 0.058 MG | 0.164 MG |
| Niacin | 1.062 MG | 2.357 MG |
| Pantothenic acid | 0.864 MG | ~ |
| Vitamin B6 | 0.417 MG | 0.164 MG |
| Folate | 25 UG | 289 UG |
Soy protein powder is an excellent source of calcium and it has 381% more calcium than cashew - cashew has 37mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Both cashews and soy protein powder are high in iron. Soy protein powder has 80% more iron than cashew - cashew has 6.7mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both cashews and soy protein powder are high in potassium. Soy protein powder has 41% more potassium than cashew - cashew has 660mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Cashews | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.32 G |
| Total | 0.062 G | 0.32 G |
Comparing omega-6 fatty acids, cashew has more linoleic acid than soy protein powder per 100 grams.
| Cashews | Soy Protein Powder | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 2.381 G |
| Total | 8.048 G | 2.381 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cashews (Nuts, cashew nuts, raw) and Soy Protein Powder (Protein powder, soy based, NFS) .
Cashews g
()
|
Daily Values (%) |
Soy Protein Powder g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||