Beef vs. Cashews
Nutrition comparison of Cooked Beef and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and cashews:
- Both beef and cashews are high in calories, iron, potassium, protein and saturated fat.
- Cashew has more thiamin, however, beef contains more riboflavin, niacin and Vitamin B12.
- Cashew is an excellent source of dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and cashews are high in calories. Cashew has 100% more calories than beef - beef has 277 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and lighter in fat compared to cashews per calorie. Beef has a macronutrient ratio of 38:0:62 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Cashews | |
|---|---|---|
| Protein | 38% | 13% |
| Carbohydrates | ~ | 21% |
| Fat | 62% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and beef has less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than beef - cashew has 3.3g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and cashews are high in protein. Beef has 39% more protein than cashew - beef has 25.4g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Both beef and cashews are high in saturated fat. Beef is very similar to beef for saturated fat - beef has 7.3g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
trans fat
Cashew has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and cashew does not contain significant amounts.
cholesterol
Cashew has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and beef contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and cashews contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin D
Beef and cashews contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
Beef and cashews contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 10 times more Vitamin K than beef - beef has 3ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, however, beef contains more riboflavin, niacin and Vitamin B12. Both beef and cashews contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Beef | Cashews | |
|---|---|---|
| Thiamin | 0.051 MG | 0.423 MG |
| Riboflavin | 0.176 MG | 0.058 MG |
| Niacin | 4.537 MG | 1.062 MG |
| Pantothenic acid | 0.658 MG | 0.864 MG |
| Vitamin B6 | 0.336 MG | 0.417 MG |
| Folate | 11 UG | 25 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef and cashews contain similar amounts of calcium - beef has 35mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Both beef and cashews are high in iron. Cashew has 197% more iron than beef - beef has 2.3mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both beef and cashews are high in potassium. Cashew has 140% more potassium than beef - beef has 275mg of potassium per 100 grams and cashew has 660mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and cashews contain significant amounts of alpha linoleic acid (ALA).
| Beef | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.062 G |
| Total | 0.056 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than beef per 100 grams.
| Beef | Cashews | |
|---|---|---|
| other omega 6 | 0.013 G | 0.266 G |
| linoleic acid | 0.39 G | 7.782 G |
| Total | 0.403 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.
Cooked Beef g
()
|
Daily Values (%) |
Cashews g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
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 % |
|
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 beef or cashews contain more calories in 100 grams?Both beef and cashews are high in calories. Cashew has 100% more calories than beef - beef has 277 calories in 100g and cashew has 553 calories.
Is beef or cashews better for protein?
Both beef and cashews are high in protein. Beef has 40% more protein than cashew - beef has 25.4g of protein per 100 grams and cashew has 18.2g of protein.
Does beef or cashews contain more iron?
Both beef and cashews are high in iron. Cashew has 200% more iron than beef - beef has 2.3mg of iron in 100 grams and cashew has 6.7mg of iron.
Does beef or cashews contain more potassium?
Both beef and cashews are high in potassium. Cashew has 140% more potassium than beef - beef has 275mg of potassium in 100 grams and cashew has 660mg of potassium.