Black Beans (Raw)vsNuts Cashew Nuts (Raw)
Black Beans (Raw) has 341 calories and 22g protein per 100g. Nuts Cashew Nuts (Raw) has 553 calories and 18g protein per 100g Black Beans (Raw) has more protein, Black Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Black Beans (Raw) vs Nuts Cashew Nuts (Raw)
Go with Black Beans (Raw) at just 341 kcal per 100g — 38% fewer calories.
Black Beans (Raw) will keep you satisfied longer with 15.5g fiber, 21.6g protein — fat and protein slow digestion while fiber adds bulk.
Black Beans (Raw) packs 21.6g of protein per 100g (25% of calories from protein) — the better pick for muscle growth and recovery.
Black Beans (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Black Beans (Raw) provides 1480mg of potassium per 100g — important for muscle function and hydration.
Black Beans (Raw) provides 123mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Black Beans (Raw)
No major nutritional red flags stand out per 100g.
Nuts Cashew Nuts (Raw)
High in saturated fat with 7.78g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 553 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Black | Nuts Cashew Nuts | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 341kcal17% | 553kcal28% | <0.1kcal |
| Protein | 22g43% | 18g36% | +3.4g |
| Total Fat | 1.4g2% | 44g56% | <0.1g |
| Saturated Fat | 0.37g2% | 7.8g39% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 62g23% | 30g11% | +32g |
| Dietary Fiber | 16g55% | 3.3g12% | +12g |
| Sugars | 2.1g | 5.9g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0.50mg1% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 0.90mg6% | <0.1mg |
| Vitamin K | 5.6mcg5% | 34mcg28% | <0.1mcg |
| Vitamin B6 | 0.29mg17% | 0.42mg25% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 444mcg111% | 25mcg6% | +419mcg |
| Thiamin (B1) | 0.90mg75% | 0.42mg35% | +0.48mg |
| Riboflavin (B2) | 0.19mg15% | <0.1mg4% | +0.14mg |
| Niacin (B3) | 2.0mg12% | 1.1mg7% | +0.90mg |
| 🔶Minerals | |||
| Sodium | 5.0mg0% | 12mg1% | <0.1mg |
| Calcium | 123mg9% | 37mg3% | +86mg |
| Iron | 5.0mg28% | 6.7mg37% | <0.1mg |
| Potassium | 1480mg31% | 660mg14% | +820mg |
| Phosphorus | 352mg28% | 593mg47% | <0.1mg |
| Magnesium | 171mg41% | 292mg70% | <0.1mg |
| Zinc | 3.6mg33% | 5.8mg53% | <0.1mg |
| Copper | 0.84mg93% | 2.2mg244% | <0.1mg |
| Manganese | 1.1mg46% | 1.7mg72% | <0.1mg |
| Selenium | 3.2mcg6% | 20mcg36% | <0.1mcg |
🔬Nutritional Analysis
Calories: Black Beans (Raw) is significantly lower in calories at just 341 kcal per 100g compared to 553 kcal for Nuts Cashew Nuts (Raw) — that's 62% fewer calories, making Black Beans (Raw) the better choice for calorie-conscious diets.
Protein: Black Beans (Raw) provides more protein with 21.6g versus 18.2g per 100g. In terms of protein-to-calorie efficiency, Black Beans (Raw) offers better value for building and maintaining muscle.
Fat: Black Beans (Raw) is the leaner option with 1.42g of total fat per 100g compared to 43.8g. Black Beans (Raw) has less saturated fat (0.366g vs 7.78g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Nuts Cashew Nuts (Raw): 0.5mg vs 0mg), Folate (Black Beans (Raw): 444mcg vs 25mcg), Vitamin K (Nuts Cashew Nuts (Raw): 34.1mcg vs 5.6mcg).
Key Minerals: Notable mineral differences include Selenium (Nuts Cashew Nuts (Raw): 19.9mcg vs 3.2mcg), Calcium (Black Beans (Raw): 123mg vs 37mg), Copper (Nuts Cashew Nuts (Raw): 2.2mg vs 0.841mg).
Diet Suitability: Black Beans (Raw) fits a high-protein diet. Black Beans (Raw) fits a low-fat diet. Both fit a low-sodium diet. Black Beans (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Black Beans (Raw) or Nuts Cashew Nuts (Raw)?
- Black Beans (Raw) has more protein with 21.6g per 100g compared to 18.2g for Nuts Cashew Nuts (Raw).
- Which is lower in calories, Black Beans (Raw) or Nuts Cashew Nuts (Raw)?
- Black Beans (Raw) is lower in calories with 341 kcal per 100g versus 553 kcal.
- Is Black Beans (Raw) or Nuts Cashew Nuts (Raw) healthier?
- It depends on your goals. Black Beans (Raw) has 341 calories and 21.6g protein per 100g, while Nuts Cashew Nuts (Raw) has 553 calories and 18.2g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Black Beans (Raw) or Nuts Cashew Nuts (Raw)?
- Black Beans (Raw) is leaner with 1.42g of fat per 100g compared to 43.8g.
- Which has more fiber, Black Beans (Raw) or Nuts Cashew Nuts (Raw)?
- Black Beans (Raw) has more fiber with 15.5g per 100g compared to 3.3g.