Kidney Beans (Raw)vsNuts Cashew Nuts (Raw)
Kidney Beans (Raw) has 337 calories and 23g protein per 100g. Nuts Cashew Nuts (Raw) has 553 calories and 18g protein per 100g Kidney Beans (Raw) has more protein, Kidney Beans (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Kidney Beans (Raw) vs Nuts Cashew Nuts (Raw)
Go with Kidney Beans (Raw) at just 337 kcal per 100g — 39% fewer calories.
Kidney Beans (Raw) will keep you satisfied longer with 15.2g fiber, 22.5g protein — fat and protein slow digestion while fiber adds bulk.
Kidney Beans (Raw) packs 22.5g of protein per 100g (27% of calories from protein) — the better pick for muscle growth and recovery.
Kidney Beans (Raw) is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Kidney Beans (Raw) provides 1360mg of potassium per 100g — important for muscle function and hydration.
Kidney Beans (Raw) provides 83mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Kidney 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 Kidney Red | Nuts Cashew Nuts | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 337kcal17% | 553kcal28% | <0.1kcal |
| Protein | 23g45% | 18g36% | +4.3g |
| Total Fat | 1.1g1% | 44g56% | <0.1g |
| Saturated Fat | 0.15g1% | 7.8g39% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 61g22% | 30g11% | +31g |
| Dietary Fiber | 15g54% | 3.3g12% | +12g |
| Sugars | 2.1g | 5.9g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 4.5mg5% | 0.50mg1% | +4.0mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.21mg1% | 0.90mg6% | <0.1mg |
| Vitamin K | 5.6mcg5% | 34mcg28% | <0.1mcg |
| Vitamin B6 | 0.40mg23% | 0.42mg25% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 394mcg99% | 25mcg6% | +369mcg |
| Thiamin (B1) | 0.61mg51% | 0.42mg35% | +0.18mg |
| Riboflavin (B2) | 0.21mg17% | <0.1mg4% | +0.16mg |
| Niacin (B3) | 2.1mg13% | 1.1mg7% | +1.0mg |
| 🔶Minerals | |||
| Sodium | 12mg1% | 12mg1% | — |
| Calcium | 83mg6% | 37mg3% | +46mg |
| Iron | 6.7mg37% | 6.7mg37% | +<0.1mg |
| Potassium | 1360mg29% | 660mg14% | +700mg |
| Phosphorus | 406mg32% | 593mg47% | <0.1mg |
| Magnesium | 138mg33% | 292mg70% | <0.1mg |
| Zinc | 2.8mg25% | 5.8mg53% | <0.1mg |
| Copper | 0.70mg78% | 2.2mg244% | <0.1mg |
| Manganese | 1.1mg48% | 1.7mg72% | <0.1mg |
| Selenium | 3.2mcg6% | 20mcg36% | <0.1mcg |
🔬Nutritional Analysis
Calories: Kidney Beans (Raw) is significantly lower in calories at just 337 kcal per 100g compared to 553 kcal for Nuts Cashew Nuts (Raw) — that's 64% fewer calories, making Kidney Beans (Raw) the better choice for calorie-conscious diets.
Protein: Kidney Beans (Raw) provides more protein with 22.5g versus 18.2g per 100g. In terms of protein-to-calorie efficiency, Kidney Beans (Raw) offers better value for building and maintaining muscle.
Fat: Kidney Beans (Raw) is the leaner option with 1.06g of total fat per 100g compared to 43.8g. Kidney Beans (Raw) has less saturated fat (0.154g vs 7.78g).
Key Vitamins: The most notable vitamin differences are in Folate (Kidney Beans (Raw): 394mcg vs 25mcg), Vitamin C (Kidney Beans (Raw): 4.5mg vs 0.5mg), 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), Copper (Nuts Cashew Nuts (Raw): 2.2mg vs 0.699mg), Calcium (Kidney Beans (Raw): 83mg vs 37mg).
Diet Suitability: Kidney Beans (Raw) fits a high-protein diet. Kidney Beans (Raw) fits a low-fat diet. Both fit a low-sodium diet. Kidney Beans (Raw) fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Kidney Beans (Raw) or Nuts Cashew Nuts (Raw)?
- Kidney Beans (Raw) has more protein with 22.5g per 100g compared to 18.2g for Nuts Cashew Nuts (Raw).
- Which is lower in calories, Kidney Beans (Raw) or Nuts Cashew Nuts (Raw)?
- Kidney Beans (Raw) is lower in calories with 337 kcal per 100g versus 553 kcal.
- Is Kidney Beans (Raw) or Nuts Cashew Nuts (Raw) healthier?
- It depends on your goals. Kidney Beans (Raw) has 337 calories and 22.5g 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, Kidney Beans (Raw) or Nuts Cashew Nuts (Raw)?
- Kidney Beans (Raw) is leaner with 1.06g of fat per 100g compared to 43.8g.
- Which has more fiber, Kidney Beans (Raw) or Nuts Cashew Nuts (Raw)?
- Kidney Beans (Raw) has more fiber with 15.2g per 100g compared to 3.3g.