Raw Beef vs. Cashews
Nutrition comparison of Raw Beef and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw beef
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw beef and cashews:
- Both raw beef and cashews are high in calories, potassium, protein and saturated fat.
- Cashew has more thiamin, pantothenic acid and folate, however, raw beef contains more riboflavin, niacin and Vitamin B12.
- Cashew has signficantly less trans fat than raw beef.
- Cashew is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Raw Beef (Beef, ground, 70% lean meat / 30% fat, raw) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both raw beef and cashews are high in calories. Cashew has 67% more calories than raw beef - raw beef has 332 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, raw beef is heavier in protein, much lighter in carbs and heavier in fat compared to cashews per calorie. Raw beef has a macronutrient ratio of 18:0:82 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Beef | Cashews | |
|---|---|---|
| Protein | 18% | 13% |
| Carbohydrates | ~ | 21% |
| Fat | 82% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and raw beef has less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and raw beef does not contain significant amounts.
dietary fiber
Cashew is an excellent source of dietary fiber and it has more dietary fiber than raw beef - cashew has 3.3g of dietary fiber per 100 grams and raw beef does not contain significant amounts.
sugar
Raw beef has less sugar than cashew - cashew has 5.9g of sugar per 100 grams and raw beef does not contain significant amounts.
Protein
protein
Both raw beef and cashews are high in protein. Cashew has 27% more protein than raw beef - raw beef has 14.4g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Both raw beef and cashews are high in saturated fat. Raw beef has 51% more saturated fat than cashew - raw beef has 11.8g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
trans fat
Cashew has signficantly less trans fat than raw beef - raw beef has 1.8g of trans fat per 100 grams and cashew does not contain significant amounts.
cholesterol
Cashew has less cholesterol than raw beef - raw beef has 78mg of cholesterol per 100 grams and cashew does not contain significant amounts.
Vitamins
Vitamin C
Cashews and raw beef contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and raw beef does not contain significant amounts.
Vitamin A
Raw beef and cashews contain similar amounts of Vitamin A - raw beef has 4ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin D
Raw beef and cashews contain similar amounts of Vitamin D - raw beef has 3iu of Vitamin D per 100 grams and cashew does not contain significant amounts.
Vitamin E
Raw beef and cashews contain similar amounts of Vitamin E - raw beef has 0.17mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 10 times more Vitamin K than raw beef - raw beef has 2.9ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, pantothenic acid and folate, however, raw beef contains more riboflavin, niacin and Vitamin B12. Both raw beef and cashews contain significant amounts of Vitamin B6.
| Raw Beef | Cashews | |
|---|---|---|
| Thiamin | 0.044 MG | 0.423 MG |
| Riboflavin | 0.151 MG | 0.058 MG |
| Niacin | 3.382 MG | 1.062 MG |
| Pantothenic acid | 0.395 MG | 0.864 MG |
| Vitamin B6 | 0.278 MG | 0.417 MG |
| Folate | 9 UG | 25 UG |
| Vitamin B12 | 2.07 UG | ~ |
Minerals
calcium
Cashew has 54% more calcium than raw beef - raw beef has 24mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 307% more iron than raw beef - raw beef has 1.6mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both raw beef and cashews are high in potassium. Cashew has 203% more potassium than raw beef - raw beef has 218mg of potassium per 100 grams and cashew has 660mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raw beef and cashews contain significant amounts of alpha linoleic acid (ALA).
| Raw Beef | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.062 G |
| Total | 0.084 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than raw beef per 100 grams.
| Raw Beef | Cashews | |
|---|---|---|
| other omega 6 | 0.022 G | 0.266 G |
| linoleic acid | 0.577 G | 7.782 G |
| Total | 0.599 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.
Raw 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 raw beef or cashews contain more calories in 100 grams?Both raw beef and cashews are high in calories. Cashew has 70% more calories than raw beef - raw beef has 332 calories in 100g and cashew has 553 calories.
Does raw beef or cashews contain more iron?
Cashew is an abundant source of iron and it has 310% more iron than raw beef - raw beef has 1.6mg of iron in 100 grams and cashew has 6.7mg of iron.
Does raw beef or cashews contain more potassium?
Both raw beef and cashews are high in potassium. Cashew has 200% more potassium than raw beef - raw beef has 218mg of potassium in 100 grams and cashew has 660mg of potassium.