Black gram vs. Cashew — In-Depth Nutrition Comparison
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Significant differences between black gram and cashew
- Black gram has more fiber, folate, vitamin B2, and iron; however, cashew is richer in copper, phosphorus, zinc, selenium, and vitamin B1.
- Cashew covers your daily copper needs 135% more than black gram.
- Cashew has 9 times less folate than black gram. Black gram has 216µg of folate, while cashew has 25µg.
- Black gram contains less saturated fat.
- Black gram has a higher glycemic index. The glycemic index of black gram is 43, while the glycemic index of cashew is 25.
Specific food types used in this comparison are Mungo beans, mature seeds, raw and Nuts, cashew nuts, raw.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +273% |
| Contains more PotassiumPotassium | +48.9% |
| Contains more IronIron | +13.3% |
| Contains more CopperCopper | +123.8% |
| Contains more ZincZinc | +72.5% |
| Contains more PhosphorusPhosphorus | +56.5% |
| Contains less SodiumSodium | -68.4% |
| Contains more SeleniumSelenium | +142.7% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +337.9% |
| Contains more Vitamin B3Vitamin B3 | +36.3% |
| Contains more FolateFolate | +764% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +54.9% |
| Contains more Vitamin B6Vitamin B6 | +48.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
25.21 g
Fats:
1.64 g
Carbs:
58.99 g
Water:
10.8 g
Other:
3.36 g
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
| Contains more ProteinProtein | +38.4% |
| Contains more CarbsCarbs | +95.4% |
| Contains more WaterWater | +107.7% |
| Contains more OtherOther | +32.3% |
| Contains more FatsFats | +2573.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.114 g
Monounsaturated fat:
Mono. Fat
0.085 g
Polyunsaturated fat:
Poly. Fat
1.071 g
Saturated fat:
Sat. Fat
7.783 g
Monounsaturated fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +27896.5% |
| Contains more Poly. FatPolyunsaturated fat | +632.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.981mg | 2.195mg | 135% |
| Fats | 1.64g | 43.85g | 65% |
| Fiber | 18.3g | 3.3g | 60% |
| Monounsaturated fat | 0.085g | 23.797g | 59% |
| Folate | 216µg | 25µg | 48% |
| Polyunsaturated fat | 1.071g | 7.845g | 45% |
| Saturated fat | 0.114g | 7.783g | 35% |
| Phosphorus | 379mg | 593mg | 31% |
| Vitamin K | 34.1µg | 28% | |
| Zinc | 3.35mg | 5.78mg | 22% |
| Selenium | 8.2µg | 19.9µg | 21% |
| Vitamin B2 | 0.254mg | 0.058mg | 15% |
| Protein | 25.21g | 18.22g | 14% |
| Vitamin B1 | 0.273mg | 0.423mg | 13% |
| Calories | 341kcal | 553kcal | 11% |
| Iron | 7.57mg | 6.68mg | 11% |
| Starch | 23.49g | 10% | |
| Calcium | 138mg | 37mg | 10% |
| Vitamin B6 | 0.281mg | 0.417mg | 10% |
| Potassium | 983mg | 660mg | 10% |
| Carbs | 58.99g | 30.19g | 10% |
| Manganese | 1.527mg | 1.655mg | 6% |
| Vitamin E | 0.9mg | 6% | |
| Magnesium | 267mg | 292mg | 6% |
| Vitamin B3 | 1.447mg | 1.062mg | 2% |
| Vitamin B5 | 0.906mg | 0.864mg | 1% |
| Sodium | 38mg | 12mg | 1% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 40.69g | 26.89g | N/A |
| Sugar | 5.91g | N/A | |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.263mg | 0.287mg | 0% |
| Threonine | 0.875mg | 0.688mg | 0% |
| Isoleucine | 1.287mg | 0.789mg | 0% |
| Leucine | 2.089mg | 1.472mg | 0% |
| Lysine | 1.674mg | 0.928mg | 0% |
| Methionine | 0.367mg | 0.362mg | 0% |
| Phenylalanine | 1.473mg | 0.951mg | 0% |
| Valine | 1.416mg | 1.094mg | 0% |
| Histidine | 0.706mg | 0.456mg | 0% |
| Fructose | 0.05g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
34%
32%
Minerals Daily Need Coverage Score
143%
200%
Comparison summary
Which food contains less Sodium?
Cashew contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Cashew is lower in glycemic index (difference - 18)
Which food is lower in Sugar?
Black gram is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated fat?
Black gram is lower in Saturated fat (difference - 7.669g)
Which food is cheaper?
Black gram is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.