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  6. Black gram vs. Cashew

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.

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.
Black gram
Black gram
3
:
7
Cashew
Cashew
Contains more Calcium +273%
Contains more Iron +13.3%
Contains more Potassium +48.9%
Contains more Phosphorus +56.5%
Contains less Sodium -68.4%
Contains more Zinc +72.5%
Contains more Copper +123.8%
Contains more Selenium +142.7%
Equal in Magnesium - 292
Equal in Manganese - 1.655
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Calcium +273%
Contains more Iron +13.3%
Contains more Potassium +48.9%
Contains more Phosphorus +56.5%
Contains less Sodium -68.4%
Contains more Zinc +72.5%
Contains more Copper +123.8%
Contains more Selenium +142.7%
Equal in Magnesium - 292
Equal in Manganese - 1.655

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.
Black gram
Black gram
5
:
5
Cashew
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin B2 +337.9%
Contains more Vitamin B3 +36.3%
Contains more Folate +764%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +54.9%
Contains more Vitamin B6 +48.4%
Equal in Vitamin B5 - 0.864
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +337.9%
Contains more Vitamin B3 +36.3%
Contains more Folate +764%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +54.9%
Contains more Vitamin B6 +48.4%
Equal in Vitamin B5 - 0.864

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black gram
Black gram
4
:
1
Cashew
Cashew
Contains more Protein +38.4%
Contains more Carbs +95.4%
Contains more Water +107.7%
Contains more Other +32.3%
Contains more Fats +2573.8%
Black gram
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
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 Protein +38.4%
Contains more Carbs +95.4%
Contains more Water +107.7%
Contains more Other +32.3%
Contains more Fats +2573.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black gram
Black gram
1
:
2
Cashew
Cashew
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +27896.5%
Contains more Polyunsaturated fat +632.5%
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +27896.5%
Contains more Polyunsaturated 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.
Black gram Cashew
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Black gram Cashew Opinion
Net carbs 40.69g 26.89g Black gram
Protein 25.21g 18.22g Black gram
Fats 1.64g 43.85g Cashew
Carbs 58.99g 30.19g Black gram
Calories 341kcal 553kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g Black gram
Fiber 18.3g 3.3g Black gram
Calcium 138mg 37mg Black gram
Iron 7.57mg 6.68mg Black gram
Magnesium 267mg 292mg Cashew
Phosphorus 379mg 593mg Cashew
Potassium 983mg 660mg Black gram
Sodium 38mg 12mg Cashew
Zinc 3.35mg 5.78mg Cashew
Copper 0.981mg 2.195mg Cashew
Manganese 1.527mg 1.655mg Cashew
Selenium 8.2µg 19.9µg Cashew
Vitamin A 23IU 0IU Black gram
Vitamin A RAE 1µg 0µg Black gram
Vitamin E 0.9mg Cashew
Vitamin C 0mg 0.5mg Cashew
Vitamin B1 0.273mg 0.423mg Cashew
Vitamin B2 0.254mg 0.058mg Black gram
Vitamin B3 1.447mg 1.062mg Black gram
Vitamin B5 0.906mg 0.864mg Black gram
Vitamin B6 0.281mg 0.417mg Cashew
Folate 216µg 25µg Black gram
Vitamin K 34.1µg Cashew
Tryptophan 0.263mg 0.287mg Cashew
Threonine 0.875mg 0.688mg Black gram
Isoleucine 1.287mg 0.789mg Black gram
Leucine 2.089mg 1.472mg Black gram
Lysine 1.674mg 0.928mg Black gram
Methionine 0.367mg 0.362mg Black gram
Phenylalanine 1.473mg 0.951mg Black gram
Valine 1.416mg 1.094mg Black gram
Histidine 0.706mg 0.456mg Black gram
Saturated Fat 0.114g 7.783g Black gram
Monounsaturated Fat 0.085g 23.797g Cashew
Polyunsaturated fat 1.071g 7.845g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black gram Cashew
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
36%
Black gram
34%
Cashew
Minerals Daily Need Coverage Score
143%
Black gram
200%
Cashew

Comparison summary

Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 18)
Which food is lower in Sugar?
Black gram
Black gram is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 7.669g)
Which food is cheaper?
Black gram
Black gram is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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.