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  6. Baked beans vs. Cashew

Baked beans vs. Cashew — In-Depth Nutrition Comparison

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Important differences between baked beans and cashew

  • Baked beans have less copper, phosphorus, manganese, magnesium, iron, zinc, selenium, vitamin B6, and vitamin B1.
  • Cashew's daily need coverage for copper is 226% more.
  • Baked beans are lower in saturated fat.
  • Baked beans have a higher glycemic index than cashew.

The food varieties used in the comparison are Beans, baked, home prepared and Nuts, cashew nuts, raw.

Infographic

Baked beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Cashew
Cashew
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +64.9%
Contains more MagnesiumMagnesium +579.1%
Contains more PotassiumPotassium +84.4%
Contains more IronIron +235.7%
Contains more CopperCopper +1280.5%
Contains more ZincZinc +691.8%
Contains more PhosphorusPhosphorus +444%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +549%
Contains more SeleniumSelenium +249.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Cashew
Cashew
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin CVitamin C +120%
Contains more FolateFolate +92%
Contains more Vitamin B1Vitamin B1 +211%
Contains more Vitamin B2Vitamin B2 +18.4%
Contains more Vitamin B3Vitamin B3 +160.3%
Contains more Vitamin B5Vitamin B5 +457.4%
Contains more Vitamin B6Vitamin B6 +363.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Baked beans Cashew DV% diff.
Copper 0.159mg 2.195mg 226%
Phosphorus 109mg 593mg 69%
Manganese 0.255mg 1.655mg 61%
Fats 5.15g 43.85g 60%
Magnesium 43mg 292mg 59%
Iron 1.99mg 6.68mg 59%
Monounsaturated fat 2.133g 23.797g 54%
Polyunsaturated fat 0.74g 7.845g 47%
Zinc 0.73mg 5.78mg 46%
Vitamin K 34.1µg 28%
Saturated fat 1.948g 7.783g 27%
Selenium 5.7µg 19.9µg 26%
Vitamin B6 0.09mg 0.417mg 25%
Protein 5.54g 18.22g 25%
Vitamin B1 0.136mg 0.423mg 24%
Calories 155kcal 553kcal 20%
Sodium 422mg 12mg 18%
Vitamin B5 0.155mg 0.864mg 14%
Starch 23.49g 10%
Fiber 5.5g 3.3g 9%
Potassium 358mg 660mg 9%
Vitamin E 0.9mg 6%
Folate 48µg 25µg 6%
Vitamin B3 0.408mg 1.062mg 4%
Carbs 21.63g 30.19g 3%
Calcium 61mg 37mg 2%
Cholesterol 5mg 0mg 2%
Vitamin B2 0.049mg 0.058mg 1%
Vitamin C 1.1mg 0.5mg 1%
Net carbs 16.13g 26.89g N/A
Sugar 5.91g N/A
Tryptophan 0.067mg 0.287mg 0%
Threonine 0.228mg 0.688mg 0%
Isoleucine 0.242mg 0.789mg 0%
Leucine 0.428mg 1.472mg 0%
Lysine 0.379mg 0.928mg 0%
Methionine 0.086mg 0.362mg 0%
Phenylalanine 0.287mg 0.951mg 0%
Valine 0.282mg 1.094mg 0%
Histidine 0.153mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Cashew
Cashew
4
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 WaterWater +1153.3%
Contains more ProteinProtein +228.9%
Contains more FatsFats +751.5%
Contains more CarbsCarbs +39.6%
~equal in Other ~2.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -75%
Contains more Mono. FatMonounsaturated fat +1015.7%
Contains more Poly. FatPolyunsaturated fat +960.1%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.