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  6. Cashew vs. Refried beans

Cashew vs. Refried beans — In-Depth Nutrition Comparison

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Significant differences between Cashew and Refried beans

  • The amount of Copper, Phosphorus, Iron, Magnesium, Manganese, Zinc, Vitamin B1, Vitamin K, and Selenium in Cashew is higher than in Refried beans.
  • Cashew covers your daily Copper needs 230% more than Refried beans.
  • Refried beans have 16 times less Vitamin K than Cashew. Cashew has 34.1µg of Vitamin K, while Refried beans have 2.1µg.
  • Refried beans contain less Saturated Fat.

Specific food types used in this comparison are Nuts, cashew nuts, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Cashew vs Refried 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
Cashew
10
:
0
Refried beans
Refried beans
Contains more Calcium +27.6%
Contains more Iron +363.9%
Contains more Magnesium +734.3%
Contains more Phosphorus +544.6%
Contains more Potassium +106.9%
Contains less Sodium -96.8%
Contains more Zinc +896.6%
Contains more Copper +1601.6%
Contains more Manganese +472.7%
Contains more Selenium +243.1%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +27.6%
Contains more Iron +363.9%
Contains more Magnesium +734.3%
Contains more Phosphorus +544.6%
Contains more Potassium +106.9%
Contains less Sodium -96.8%
Contains more Zinc +896.6%
Contains more Copper +1601.6%
Contains more Manganese +472.7%
Contains more Selenium +243.1%

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.
Cashew
Cashew
7
:
2
Refried beans
Refried beans
Contains more Vitamin E +900%
Contains more Vitamin B1 +456.6%
Contains more Vitamin B3 +189.4%
Contains more Vitamin B5 +357.1%
Contains more Vitamin B6 +304.9%
Contains more Folate +127.3%
Contains more Vitamin K +1523.8%
Contains more Vitamin C +1100%
Contains more Vitamin B2 +36.2%
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin E +900%
Contains more Vitamin B1 +456.6%
Contains more Vitamin B3 +189.4%
Contains more Vitamin B5 +357.1%
Contains more Vitamin B6 +304.9%
Contains more Folate +127.3%
Contains more Vitamin K +1523.8%
Contains more Vitamin C +1100%
Contains more Vitamin B2 +36.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
:
1
Refried beans
Refried beans
Contains more Protein +265.9%
Contains more Fats +2081.6%
Contains more Carbs +122.8%
Contains more Other +48.5%
Contains more Water +1395.2%
Cashew
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
Refried beans
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more Protein +265.9%
Contains more Fats +2081.6%
Contains more Carbs +122.8%
Contains more Other +48.5%
Contains more Water +1395.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Refried beans
Refried beans
Contains more Monounsaturated Fat +3859.6%
Contains more Polyunsaturated fat +1344.8%
Contains less Saturated Fat -91.9%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +3859.6%
Contains more Polyunsaturated fat +1344.8%
Contains less Saturated Fat -91.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cashew
Cashew
4
:
0
Refried beans
Refried beans
Contains more Starch +216.2%
Contains more Sucrose +975.9%
Contains more Glucose +∞%
Contains more Fructose +∞%
Cashew
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Refried beans
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +216.2%
Contains more Sucrose +975.9%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew Refried beans Opinion
Net carbs 26.89g 9.85g Cashew
Protein 18.22g 4.98g Cashew
Fats 43.85g 2.01g Cashew
Carbs 30.19g 13.55g Cashew
Calories 553kcal 90kcal Cashew
Starch 23.49g 7.43g Cashew
Fructose 0.05g 0g Cashew
Sugar 5.91g 0.54g Refried beans
Fiber 3.3g 3.7g Refried beans
Calcium 37mg 29mg Cashew
Iron 6.68mg 1.44mg Cashew
Magnesium 292mg 35mg Cashew
Phosphorus 593mg 92mg Cashew
Potassium 660mg 319mg Cashew
Sodium 12mg 370mg Cashew
Zinc 5.78mg 0.58mg Cashew
Copper 2.195mg 0.129mg Cashew
Manganese 1.655mg 0.289mg Cashew
Selenium 19.9µg 5.8µg Cashew
Vitamin E 0.9mg 0.09mg Cashew
Vitamin C 0.5mg 6mg Refried beans
Vitamin B1 0.423mg 0.076mg Cashew
Vitamin B2 0.058mg 0.079mg Refried beans
Vitamin B3 1.062mg 0.367mg Cashew
Vitamin B5 0.864mg 0.189mg Cashew
Vitamin B6 0.417mg 0.103mg Cashew
Folate 25µg 11µg Cashew
Vitamin K 34.1µg 2.1µg Cashew
Tryptophan 0.287mg 0.065mg Cashew
Threonine 0.688mg 0.231mg Cashew
Isoleucine 0.789mg 0.242mg Cashew
Leucine 1.472mg 0.438mg Cashew
Lysine 0.928mg 0.377mg Cashew
Methionine 0.362mg 0.083mg Cashew
Phenylalanine 0.951mg 0.297mg Cashew
Valine 1.094mg 0.287mg Cashew
Histidine 0.456mg 153mg Refried beans
Trans Fat 0.016g Cashew
Saturated Fat 7.783g 0.631g Refried beans
Monounsaturated Fat 23.797g 0.601g Cashew
Polyunsaturated fat 7.845g 0.543g Cashew
Omega-6 - Eicosadienoic acid 0g 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
34%
Cashew
10%
Refried beans
Minerals Daily Need Coverage Score
200%
Cashew
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 5.37g)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 7.152g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2.5)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 358mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 13)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.