Kidney beans vs. Cashew — In-Depth Nutrition Comparison
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A recap on differences between Kidney beans and Cashew
- Kidney beans is higher in Folate, yet Cashew is higher in Copper, Phosphorus, Magnesium, Iron, Manganese, Zinc, Selenium, and Vitamin B6.
- Cashew covers your daily Copper needs 220% more than Kidney beans.
- Kidney beans contains 5 times more Folate than Cashew. While Kidney beans contains 130µg of Folate, Cashew contains only 25µg.
- The amount of Saturated Fat in Kidney beans is lower.
Food varieties used in this article are Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Nuts, cashew nuts, raw.
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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.
Contains
less
Sodium
-91.7%
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Iron
+200.9%
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Magnesium
+595.2%
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Phosphorus
+329.7%
Contains
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Potassium
+63%
Contains
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Zinc
+478%
Contains
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Copper
+916.2%
Contains
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Manganese
+284.9%
Contains
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Selenium
+1709.1%
Equal in Calcium - 37
Contains
less
Sodium
-91.7%
Contains
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Iron
+200.9%
Contains
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Magnesium
+595.2%
Contains
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Phosphorus
+329.7%
Contains
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Potassium
+63%
Contains
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Zinc
+478%
Contains
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Copper
+916.2%
Contains
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Manganese
+284.9%
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Selenium
+1709.1%
Equal in Calcium - 37
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.
:
6
Contains
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Vitamin C
+140%
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Folate
+420%
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Vitamin E
+2900%
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Vitamin B1
+164.4%
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Vitamin B3
+83.7%
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Vitamin B5
+292.7%
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Vitamin B6
+247.5%
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Vitamin K
+306%
Equal in Vitamin B2 - 0.058
Contains
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Vitamin C
+140%
Contains
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Folate
+420%
Contains
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Vitamin E
+2900%
Contains
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Vitamin B1
+164.4%
Contains
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Vitamin B3
+83.7%
Contains
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Vitamin B5
+292.7%
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Vitamin B6
+247.5%
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Vitamin K
+306%
Equal in Vitamin B2 - 0.058
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+1187.3%
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Protein
+110.1%
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Fats
+8670%
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Carbs
+32.4%
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Other
+133%
Protein:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
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Water
+1187.3%
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Protein
+110.1%
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Fats
+8670%
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Carbs
+32.4%
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Other
+133%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-99.1%
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Monounsaturated Fat
+60917.9%
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Polyunsaturated fat
+2721.9%
Saturated Fat:
0.073 g
Monounsaturated Fat:
0.039 g
Polyunsaturated fat:
0.278 g
Saturated Fat:
7.783 g
Monounsaturated Fat:
23.797 g
Polyunsaturated fat:
7.845 g
Contains
less
Saturated Fat
-99.1%
Contains
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Monounsaturated Fat
+60917.9%
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Polyunsaturated fat
+2721.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in Glycemic Index | |||
Lower in price | |||
Rich in minerals | |||
Rich in vitamins | |||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 16.4g | 26.89g | |
Protein | 8.67g | 18.22g | |
Fats | 0.5g | 43.85g | |
Carbs | 22.8g | 30.19g | |
Calories | 127kcal | 553kcal | |
Starch | 23.49g | ||
Fructose | 0.05g | ||
Sugar | 0.32g | 5.91g | |
Fiber | 6.4g | 3.3g | |
Calcium | 35mg | 37mg | |
Iron | 2.22mg | 6.68mg | |
Magnesium | 42mg | 292mg | |
Phosphorus | 138mg | 593mg | |
Potassium | 405mg | 660mg | |
Sodium | 1mg | 12mg | |
Zinc | 1mg | 5.78mg | |
Copper | 0.216mg | 2.195mg | |
Manganese | 0.43mg | 1.655mg | |
Selenium | 1.1µg | 19.9µg | |
Vitamin E | 0.03mg | 0.9mg | |
Vitamin C | 1.2mg | 0.5mg | |
Vitamin B1 | 0.16mg | 0.423mg | |
Vitamin B2 | 0.058mg | 0.058mg | |
Vitamin B3 | 0.578mg | 1.062mg | |
Vitamin B5 | 0.22mg | 0.864mg | |
Vitamin B6 | 0.12mg | 0.417mg | |
Folate | 130µg | 25µg | |
Vitamin K | 8.4µg | 34.1µg | |
Tryptophan | 0.104mg | 0.287mg | |
Threonine | 0.319mg | 0.688mg | |
Isoleucine | 0.41mg | 0.789mg | |
Leucine | 0.736mg | 1.472mg | |
Lysine | 0.607mg | 0.928mg | |
Methionine | 0.113mg | 0.362mg | |
Phenylalanine | 0.511mg | 0.951mg | |
Valine | 0.5mg | 1.094mg | |
Histidine | 0.238mg | 0.456mg | |
Saturated Fat | 0.073g | 7.783g | |
Monounsaturated Fat | 0.039g | 23.797g | |
Polyunsaturated fat | 0.278g | 7.845g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
19%
34%
Minerals Daily Need Coverage Score
38%
200%
Comparison summary
Which food is lower in Sugar?
Kidney beans is lower in Sugar (difference - 5.59g)
Which food contains less Sodium?
Kidney beans contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Kidney beans is lower in Saturated Fat (difference - 7.71g)
Which food is lower in glycemic index?
Kidney beans is lower in glycemic index (difference - 3)
Which food is cheaper?
Kidney beans is cheaper (difference - $1.3)
Which food is richer in minerals?
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)