White Beans vs. Cashews

Nutrition comparison of White Beans and Cashews


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of white beans versus cashews (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white beans and cashews:

  • Both cashews and white beans are high in calories, dietary fiber, iron and potassium.
  • Cashew has more thiamin, niacin, pantothenic acid and Vitamin B6, however, white bean contains more folate.
  • Cashew is an excellent source of protein.
  • White bean has 19.3 times less sugar than cashew.
  • White bean is an excellent source of calcium.
Detailed nutritional comparison of white 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: White Beans (Beans, white, mature seeds, canned) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Beans src
Image of Cashews src

Calories and Carbs

calories

Both cashews and white beans are high in calories. Cashew has 385% more calories than white bean - cashew has 553 calories per 100 grams and white bean has 114 calories.

For macronutrient ratios, white beans is heavier in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. White beans has a macronutrient ratio of 25:73:2 and for cashews, 12:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Beans Cashews
Protein 25% 12%
Carbohydrates 73% 21%
Fat 2% 67%
Alcohol ~ ~

carbohydrates

Cashew is high in carbohydrates and white bean has 30% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.

dietary fiber

Both cashews and white beans are high in dietary fiber. White bean has 45% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.

sugar

White bean has 19.3 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and white bean has 0.29g of sugar.

Protein

protein

Cashew is an excellent source of protein and it has 151% more protein than white bean - cashew has 18.2g of protein per 100 grams and white bean has 7.3g of protein.

Fat

saturated fat

Cashew is high in saturated fat and white bean has 99% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.

Vitamins

Vitamin C

Cashews and white beans contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and white bean does not contain significant amounts.

Vitamin E

Cashews and white beans contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.

Vitamin K

Cashew has 10 times more Vitamin K than white bean - cashew has 34.1ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.

The B Vitamins

Cashew has more thiamin, niacin, pantothenic acid and Vitamin B6, however, white bean contains more folate. Both white beans and cashews contain significant amounts of riboflavin.

White Beans Cashews
Thiamin 0.096 MG 0.423 MG
Riboflavin 0.037 MG 0.058 MG
Niacin 0.113 MG 1.062 MG
Pantothenic acid 0.185 MG 0.864 MG
Vitamin B6 0.075 MG 0.417 MG
Folate 65 UG 25 UG

Minerals

calcium

White bean is an excellent source of calcium and it has 97% more calcium than cashew - cashew has 37mg of calcium per 100 grams and white bean has 73mg of calcium.

iron

Both cashews and white beans are high in iron. Cashew has 123% more iron than white bean - cashew has 6.7mg of iron per 100 grams and white bean has 3mg of iron.

potassium

Both cashews and white beans are high in potassium. Cashew has 45% more potassium than white bean - cashew has 660mg of potassium per 100 grams and white bean has 454mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both white beans and cashews contain significant amounts of alpha linoleic acid (ALA).

White Beans Cashews
alpha linoleic acid 0.056 G 0.062 G
Total 0.056 G 0.062 G

omega 6s

Comparing omega-6 fatty acids, cashew has more linoleic acid than white bean per 100 grams.

White Beans Cashews
linoleic acid 0.067 G 7.782 G
other omega 6 ~ 0.266 G
Total 0.067 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 White Beans or Cashews .

Note: The specific food items compared are: White Beans (Beans, white, mature seeds, canned) and Cashews (Nuts, cashew nuts, raw) .

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FAQ

Does cashews or white beans contain more calories in 100 grams?
Both cashews and white beans are high in calories. Cashew has 390% more calories than white bean - cashew has 553 calories in 100g and white bean has 114 calories.

Does cashews or white beans have more carbohydrates?
By weight, cashew is high in carbohydrates and white bean has 30% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and white bean has 21.2g of carbohydrates.

Does cashews or white beans contain more calcium?
White bean is a rich source of calcium and it has 100% more calcium than cashew - cashew has 37mg of calcium in 100 grams and white bean has 73mg of calcium.

Does cashews or white beans contain more iron?
Both cashews and white beans are high in iron. Cashew has 120% more iron than white bean - cashew has 6.7mg of iron in 100 grams and white bean has 3mg of iron.

Does cashews or white beans contain more potassium?
Both cashews and white beans are high in potassium. Cashew has 50% more potassium than white bean - cashew has 660mg of potassium in 100 grams and white bean has 454mg of potassium.