White Beans vs. Cashews
Nutrition comparison of White Beans and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and cashews:
- Both cashews and white beans are high in calories, dietary fiber, iron and potassium.
- Cashew has more thiamin, niacin, pantothenic acid and Vitamin B6, however, white bean contains more folate.
- Cashew is an excellent source of protein.
- White bean has 19.3 times less sugar than cashew.
- White bean is an excellent source of calcium.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and white beans are high in calories. Cashew has 385% more calories than white bean - cashew has 553 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. White beans has a macronutrient ratio of 25:73:2 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Cashews | |
|---|---|---|
| Protein | 25% | 13% |
| Carbohydrates | 73% | 21% |
| Fat | 2% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and white bean has 30% less carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both cashews and white beans are high in dietary fiber. White bean has 45% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White bean has 19.3 times less sugar than cashew - cashew has 5.9g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 151% more protein than white bean - cashew has 18.2g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Cashew is high in saturated fat and white bean has 99% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Cashews and white beans contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin E
Cashews and white beans contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Cashew has 10 times more Vitamin K than white bean - cashew has 34.1ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, niacin, pantothenic acid and Vitamin B6, however, white bean contains more folate. Both white beans and cashews contain significant amounts of riboflavin.
| White Beans | Cashews | |
|---|---|---|
| Thiamin | 0.096 MG | 0.423 MG |
| Riboflavin | 0.037 MG | 0.058 MG |
| Niacin | 0.113 MG | 1.062 MG |
| Pantothenic acid | 0.185 MG | 0.864 MG |
| Vitamin B6 | 0.075 MG | 0.417 MG |
| Folate | 65 UG | 25 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 97% more calcium than cashew - cashew has 37mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both cashews and white beans are high in iron. Cashew has 123% more iron than white bean - cashew has 6.7mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both cashews and white beans are high in potassium. Cashew has 45% more potassium than white bean - cashew has 660mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white beans and cashews contain significant amounts of alpha linoleic acid (ALA).
| White Beans | 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 white bean per 100 grams.
| White Beans | Cashews | |
|---|---|---|
| linoleic acid | 0.067 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Cashews (Nuts, cashew nuts, raw) .
White 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 % |
|
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 white beans contain more calories in 100 grams?Both cashews and white beans are high in calories. Cashew has 390% more calories than white bean - cashew has 553 calories in 100g and white bean has 114 calories.
Does cashews or white beans have more carbohydrates?
By weight, cashew is high in carbohydrates and white bean has 30% fewer carbohydrates than cashew - cashew has 30.2g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does cashews or white beans contain more calcium?
White bean is a rich source of calcium and it has 100% more calcium than cashew - cashew has 37mg of calcium in 100 grams and white bean has 73mg of calcium.
Does cashews or white beans contain more iron?
Both cashews and white beans are high in iron. Cashew has 120% more iron than white bean - cashew has 6.7mg of iron in 100 grams and white bean has 3mg of iron.
Does cashews or white beans contain more potassium?
Both cashews and white beans are high in potassium. Cashew has 50% more potassium than white bean - cashew has 660mg of potassium in 100 grams and white bean has 454mg of potassium.