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  6. Cashew vs. Kidney beans raw

Cashew vs. Kidney beans raw — In-Depth Nutrition Comparison

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The main differences between cashew and kidney beans raw

  • Cashew is richer in copper, magnesium, selenium, manganese, zinc, and phosphorus, yet kidney beans raw is richer in folate, fiber, and potassium.
  • Daily need coverage for copper for cashew is 137% higher.
  • Cashew contains 65 times more saturated fat than kidney beans raw. Cashew contains 7.783g of saturated fat, while kidney beans raw contains 0.12g.

Food types used in this article are Nuts, cashew nuts, raw and Beans, kidney, all types, mature seeds, raw.

Infographic

Cashew vs Kidney beans raw 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
Cashew
7
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +108.6%
Contains more CopperCopper +129.1%
Contains more ZincZinc +107.2%
Contains more PhosphorusPhosphorus +45.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +62.1%
Contains more SeleniumSelenium +521.9%
Contains more CalciumCalcium +286.5%
Contains more PotassiumPotassium +113%
Contains more IronIron +22.8%

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
Cashew
2
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin EVitamin E +309.1%
Contains more Vitamin KVitamin K +79.5%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin B1Vitamin B1 +25.1%
Contains more Vitamin B2Vitamin B2 +277.6%
Contains more Vitamin B3Vitamin B3 +94%
Contains more FolateFolate +1476%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.78mg
~equal in Vitamin B6 ~0.397mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cashew Kidney beans raw DV% diff.
Copper 2.195mg 0.958mg 137%
Folate 25µg 394µg 92%
Fiber 3.3g 24.9g 86%
Fats 43.85g 0.83g 66%
Monounsaturated fat 23.797g 0.064g 59%
Polyunsaturated fat 7.845g 0.457g 49%
Magnesium 292mg 140mg 36%
Saturated fat 7.783g 0.12g 35%
Selenium 19.9µg 3.2µg 30%
Manganese 1.655mg 1.021mg 28%
Zinc 5.78mg 2.79mg 27%
Phosphorus 593mg 407mg 27%
Potassium 660mg 1406mg 22%
Iron 6.68mg 8.2mg 19%
Vitamin K 34.1µg 19µg 13%
Vitamin B2 0.058mg 0.219mg 12%
Calories 553kcal 333kcal 11%
Calcium 37mg 143mg 11%
Protein 18.22g 23.58g 11%
Starch 23.49g 10%
Carbs 30.19g 60.01g 10%
Vitamin B1 0.423mg 0.529mg 9%
Vitamin B3 1.062mg 2.06mg 6%
Vitamin E 0.9mg 0.22mg 5%
Vitamin C 0.5mg 4.5mg 4%
Vitamin B5 0.864mg 0.78mg 2%
Vitamin B6 0.417mg 0.397mg 2%
Sodium 12mg 24mg 1%
Net carbs 26.89g 35.11g N/A
Sugar 5.91g 2.23g N/A
Tryptophan 0.287mg 0.279mg 0%
Threonine 0.688mg 0.992mg 0%
Isoleucine 0.789mg 1.041mg 0%
Leucine 1.472mg 1.882mg 0%
Lysine 0.928mg 1.618mg 0%
Methionine 0.362mg 0.355mg 0%
Phenylalanine 0.951mg 1.275mg 0%
Valine 1.094mg 1.233mg 0%
Histidine 0.456mg 0.656mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
1
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
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more FatsFats +5183.1%
Contains more ProteinProtein +29.4%
Contains more CarbsCarbs +98.8%
Contains more WaterWater +126%
Contains more OtherOther +50.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +37082.8%
Contains more Poly. FatPolyunsaturated fat +1616.6%
Contains less Sat. FatSaturated fat -98.5%

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.