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  6. Cashew vs. Black gram

Cashew vs. Black gram — In-Depth Nutrition Comparison

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Significant differences between Cashew and Black gram

  • Cashew has more Copper, Phosphorus, Zinc, Selenium, and Vitamin B1, however, Black gram is richer in Fiber, Folate, Vitamin B2, and Iron.
  • Cashew covers your daily Copper needs 135% more than Black gram.
  • Black gram has 68 times less Saturated Fat than Cashew. Cashew has 7.783g of Saturated Fat, while Black gram has 0.114g.

Specific food types used in this comparison are Nuts, cashew nuts, raw and Mungo beans, mature seeds, raw.

Infographic

Cashew vs Black gram 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.
Cashew
Cashew
7
:
3
Black gram
Black gram
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%
Contains more Calcium +273%
Contains more Iron +13.3%
Contains more Potassium +48.9%
Equal in Magnesium - 267
Equal in Manganese - 1.527
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
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%
Contains more Calcium +273%
Contains more Iron +13.3%
Contains more Potassium +48.9%
Equal in Magnesium - 267
Equal in Manganese - 1.527

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.
Cashew
Cashew
5
:
5
Black gram
Black gram
Contains more Vitamin C +∞%
Contains more Vitamin B1 +54.9%
Contains more Vitamin B6 +48.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +337.9%
Contains more Vitamin B3 +36.3%
Contains more Folate +764%
Equal in Vitamin B5 - 0.906
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%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +54.9%
Contains more Vitamin B6 +48.4%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +337.9%
Contains more Vitamin B3 +36.3%
Contains more Folate +764%
Equal in Vitamin B5 - 0.906

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +27896.5%
Contains more Polyunsaturated fat +632.5%
Contains less Saturated Fat -98.5%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +27896.5%
Contains more Polyunsaturated fat +632.5%
Contains less Saturated Fat -98.5%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Black gram
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
34%
Cashew
36%
Black gram
Minerals Daily Need Coverage Score
200%
Cashew
143%
Black gram

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