Cashews vs. Beets
Nutrition comparison of Cashews and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and beets:
- Both beets and cashews are high in dietary fiber and potassium.
- Cashew has more thiamin, niacin, pantothenic acid and Vitamin B6, however, beet contains more folate.
- Cashew is an excellent source of iron and protein.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and beet has 92% less calories than cashew - beet has 43 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is much lighter in carbs, much heavier in fat and similar to beets for protein. Cashews has a macronutrient ratio of 13:21:67 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Beets | |
|---|---|---|
| Protein | 13% | 14% |
| Carbohydrates | 21% | 83% |
| Fat | 67% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and beet has 68% less carbohydrates than cashew - beet has 9.6g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both beets and cashews are high in dietary fiber. Cashew has 18% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Beets and cashews contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 10 times more protein than beet - beet has 1.6g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and beet has 100% less saturated fat than cashew - beet has 0.03g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Beet has 880% more Vitamin C than cashew - beet has 4.9mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Beets and cashews contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Beets and cashews contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 169 times more Vitamin K than beet - beet has 0.2ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid and Vitamin B6, however, beet contains more folate. Both cashews and beets contain significant amounts of riboflavin.
| Cashews | Beets | |
|---|---|---|
| Thiamin | 0.423 MG | 0.031 MG |
| Riboflavin | 0.058 MG | 0.04 MG |
| Niacin | 1.062 MG | 0.334 MG |
| Pantothenic acid | 0.864 MG | 0.155 MG |
| Vitamin B6 | 0.417 MG | 0.067 MG |
| Folate | 25 UG | 109 UG |
Minerals
calcium
Cashew has 131% more calcium than beet - beet has 16mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 735% more iron than beet - beet has 0.8mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both beets and cashews are high in potassium. Cashew has 103% more potassium than beet - beet has 325mg of potassium per 100 grams and cashew has 660mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than beet per 100 grams.
| Cashews | Beets | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.005 G |
| Total | 0.062 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than beet per 100 grams.
| Cashews | Beets | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.055 G |
| Total | 8.048 G | 0.055 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.
Cashews g
()
|
Daily Values (%) |
Beets 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 % |
|
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 beets or cashews contain more calories in 100 grams?Cashew is high in calories and beet has 90% less calories than cashew - beet has 43 calories in 100g and cashew has 553 calories.
Does beets or cashews have more carbohydrates?
By weight, cashew is high in carbohydrates and beet has 70% fewer carbohydrates than cashew - beet has 9.6g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does beets or cashews contain more iron?
Cashew is an abundant source of iron and it has 740% more iron than beet - beet has 0.8mg of iron in 100 grams and cashew has 6.7mg of iron.
Does beets or cashews contain more potassium?
Both beets and cashews are high in potassium. Cashew has 100% more potassium than beet - beet has 325mg of potassium in 100 grams and cashew has 660mg of potassium.