Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Black gram
  5. Compare
  6. Black gram vs. Cashew

Black gram vs. Cashew — In-Depth Nutrition Comparison

Compare

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.

Infographic

Black gram vs Cashew infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Cashew
Cashew
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
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%
~equal in Magnesium ~292mg
~equal in Manganese ~1.655mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Cashew
Cashew
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.864mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Black gram Cashew 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Cashew
Cashew
1
18% 44% 30% 5% 3%
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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Cashew
Cashew
2
20% 60% 20%
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%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.