Black Beans vs. Cashews
Nutrition comparison of Black Beans and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and cashews:
- Both cashews and black beans are high in dietary fiber and potassium.
- Black bean has 24.7 times less sugar than cashew.
- Cashew has more thiamin, pantothenic acid and Vitamin B6, however, black bean contains more riboflavin and folate.
- Cashew is an excellent source of iron and protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and black bean has 84% less calories than cashew - cashew has 553 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Black beans has a macronutrient ratio of 26:71:3 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Cashews | |
|---|---|---|
| Protein | 26% | 13% |
| Carbohydrates | 71% | 21% |
| Fat | 3% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and black bean has 45% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both cashews and black beans are high in dietary fiber. Black bean has 109% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Black bean has 24.7 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 202% more protein than black bean - cashew has 18.2g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Cashew is high in saturated fat and black bean has 99% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Cashews and black beans contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Black beans and cashews contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and black beans contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Cashew has 13 times more Vitamin K than black bean - cashew has 34.1ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, pantothenic acid and Vitamin B6, however, black bean contains more riboflavin and folate. Both black beans and cashews contain significant amounts of niacin.
| Black Beans | Cashews | |
|---|---|---|
| Thiamin | 0.14 MG | 0.423 MG |
| Riboflavin | 0.12 MG | 0.058 MG |
| Niacin | 0.62 MG | 1.062 MG |
| Pantothenic acid | 0.184 MG | 0.864 MG |
| Vitamin B6 | 0.055 MG | 0.417 MG |
| Folate | 61 UG | 25 UG |
Minerals
calcium
Cashews and black beans contain similar amounts of calcium - cashew has 37mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Cashew is an excellent source of iron and it has 252% more iron than black bean - cashew has 6.7mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both cashews and black beans are high in potassium. Cashew has 114% more potassium than black bean - cashew has 660mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both black beans and cashews contain significant amounts of alpha linoleic acid (ALA).
| Black Beans | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.062 G |
| Total | 0.057 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than black bean per 100 grams.
| Black Beans | Cashews | |
|---|---|---|
| linoleic acid | 0.068 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.068 G | 8.048 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Cashews (Nuts, cashew nuts, raw) .
Black Beans g
()
|
Daily Values (%) |
Cashews g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cashews or black beans contain more calories in 100 grams?Cashew is high in calories and black bean has 80% less calories than cashew - cashew has 553 calories in 100g and black bean has 91 calories.
Does cashews or black beans have more carbohydrates?
By weight, cashew is high in carbohydrates and black bean has 50% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does cashews or black beans contain more iron?
Cashew is an abundant source of iron and it has 250% more iron than black bean - cashew has 6.7mg of iron in 100 grams and black bean has 1.9mg of iron.
Does cashews or black beans contain more potassium?
Both cashews and black beans are high in potassium. Cashew has 110% more potassium than black bean - cashew has 660mg of potassium in 100 grams and black bean has 308mg of potassium.