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Cashew vs. Baked beans — In-Depth Nutrition Comparison

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Important differences between cashew and baked beans

  • 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.
  • Cashew has 8 times more zinc than baked beans. Cashew has 5.78mg of zinc, while baked beans have 0.73mg.
  • Baked beans are lower in saturated fat.
  • Baked beans have a higher glycemic index than cashew.

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

Infographic

Cashew vs Baked beans 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.
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%
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%
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%
Contains more CalciumCalcium +64.9%

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.
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%
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%
Contains more Vitamin EVitamin E +∞%
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%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +120%
Contains more FolateFolate +92%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +228.9%
Contains more FatsFats +751.5%
Contains more CarbsCarbs +39.6%
Contains more WaterWater +1153.3%
~equal in Other ~2.51g

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Baked beans
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Baked beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
Cashew
9%
Baked beans
Minerals Daily Need Coverage Score
200%
Cashew
39%
Baked beans

Comparison summary

Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 410mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food is lower in Sugar?
Baked beans
Baked beans is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated fat?
Baked beans
Baked beans is lower in Saturated fat (difference - 5.835g)
Which food is cheaper?
Baked beans
Baked beans is cheaper (difference - $0.7)

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.