Kidney Beans vs. Cashews
Nutrition comparison of Kidney Beans and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and cashews:
- Both cashews and kidney beans are high in calories, dietary fiber, potassium and protein.
- Cashew has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Cashew is an excellent source of iron.
- Kidney bean is a great source of calcium.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and kidney beans are high in calories. Cashew has 357% more calories than kidney bean - cashew has 553 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is heavier in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Kidney beans has a macronutrient ratio of 26:67:7 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Cashews | |
|---|---|---|
| Protein | 26% | 13% |
| Carbohydrates | 67% | 21% |
| Fat | 7% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and kidney bean has 31% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Both cashews and kidney beans are high in dietary fiber. Kidney bean has 82% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Both cashews and kidney beans are high in protein. Cashew has 124% more protein than kidney bean - cashew has 18.2g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Cashew is high in saturated fat and kidney bean has 96% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Cashews and kidney beans contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin E
Cashews and kidney beans contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Cashew has 498% more Vitamin K than kidney bean - cashew has 34.1ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both kidney beans and cashews contain significant amounts of folate.
| Kidney Beans | Cashews | |
|---|---|---|
| Thiamin | 0.06 MG | 0.423 MG |
| Riboflavin | 0.015 MG | 0.058 MG |
| Niacin | 0.417 MG | 1.062 MG |
| Pantothenic acid | ~ | 0.864 MG |
| Vitamin B6 | 0.113 MG | 0.417 MG |
| Folate | 23 UG | 25 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 57% more calcium than cashew - cashew has 37mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Cashew is an excellent source of iron and it has 345% more iron than kidney bean - cashew has 6.7mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both cashews and kidney beans are high in potassium. Cashew has 164% more potassium than kidney bean - cashew has 660mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than cashew per 100 grams.
| Kidney Beans | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.062 G |
| Total | 0.132 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than kidney bean per 100 grams.
| Kidney Beans | Cashews | |
|---|---|---|
| linoleic acid | 0.217 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.217 G | 8.048 G |
Customize your serving size
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: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Cashews (Nuts, cashew nuts, raw) .
Kidney Beans g
()
|
Daily Values (%) |
Cashews g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
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MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cashews or kidney beans contain more calories in 100 grams?Both cashews and kidney beans are high in calories. Cashew has 360% more calories than kidney bean - cashew has 553 calories in 100g and kidney bean has 121 calories.
Does cashews or kidney beans have more carbohydrates?
By weight, cashew is high in carbohydrates and kidney bean has 30% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does cashews or kidney beans contain more iron?
Cashew is an abundant source of iron and it has 350% more iron than kidney bean - cashew has 6.7mg of iron in 100 grams and kidney bean has 1.5mg of iron.
Does cashews or kidney beans contain more potassium?
Both cashews and kidney beans are high in potassium. Cashew has 160% more potassium than kidney bean - cashew has 660mg of potassium in 100 grams and kidney bean has 250mg of potassium.