Cashews vs Black Beans: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Black Beans is generally healthier
Black Beans comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (132 vs 553), more fiber (8.7g vs 3.3g), less sugar (0.3g vs 5.9g), less sodium (1mg vs 10mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Black Beans
132 kcal
More Protein
Cashews
18g
More Fiber
Black Beans
8.7g
Less Sugar
Black Beans
0.3g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Cashews | Black Beans | Difference |
|---|---|---|---|
| Calories | 553kcal | 132kcal✓ | +421.0kcal |
| Protein | 18g✓ | 8.9g | +9.1g |
| Carbohydrates | 30g | 24g✓ | +6.0g |
| Fat | 44g | 0.5g✓ | +43.5g |
| Fiber | 3.3g | 8.7g✓ | -5.4g |
| Sugar | 5.9g | 0.3g✓ | +5.6g |
| Sodium | 10mg | 1mg✓ | +9.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Cashews
Black Beans
Diet Compatibility
Cashews
Black Beans
When to Choose Cashews
- ✓Higher in protein (18g vs 8.9g)
Common Uses
When to Choose Black Beans
- ✓Lower in calories (132 vs 553)
- ✓More fiber (8.7g vs 3.3g)
- ✓Lower in carbs (24g vs 30g)
- ✓Less sugar (0.3g vs 5.9g)
- ✓Lower sodium (1mg vs 10mg)
Common Uses
Cashews vs Black Beans: Nutritional Analysis
Cashews is more calorie-dense at 553 calories per 100g compared to 132 for Black Beans, a difference of 421 calories. On the protein front, Cashews delivers more with 18g per 100g versus 8.9g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Cashews and Black Beans tell different nutritional stories. Cashews provides 30g of carbohydrates, 44g of fat, and 3.3g of fiber per 100g, while Black Beans contains 24g carbs, 0.5g fat, and 8.7g fiber. The higher fiber content in Black Beans supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Cashews contains 5.9g while Black Beans has 0.3g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Black Beans is the lower-calorie choice at 132 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Cashews provides more protein (18g/100g), supporting muscle repair and growth.
- For sustained energy: Black Beans offers more fiber (8.7g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Cashews or Black Beans?
Cashews has more calories with 553 kcal per 100g, compared to Black Beans with 132 kcal. That's a difference of 421 calories per 100g serving.
Is Cashews healthier than Black Beans?
Based on our nutritional analysis, Black Beans is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Black Beans has 132 calories, 8.9g protein, and 8.7g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Cashews and Black Beans?
Cashews has more protein with 18g per 100g, compared to Black Beans with 8.9g. Cashews provides 9.1g more protein per 100g serving.
Which is better for weight loss, Cashews or Black Beans?
For weight loss, Black Beans is the better choice with only 132 calories per 100g compared to 553 calories in Cashews. Black Beans also offers 8.7g of fiber per 100g, which helps you feel fuller longer.
Does Cashews or Black Beans have fewer carbs?
Black Beans has fewer carbs with 24g per 100g, compared to Cashews with 30g. If you're following a low-carb diet, Black Beans is the better option with 6.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.