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.
Detailed nutritional comparison of kidney beans and cashews is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Kidney Beans src
Image of Cashews src

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, 12:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kidney Beans Cashews
Protein 26% 12%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Kidney Beans or Cashews .

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) .

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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.