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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.
  • 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 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
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%
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%
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%
Contains more CalciumCalcium +273%
Contains more PotassiumPotassium +48.9%
Contains more IronIron +13.3%
~equal in Magnesium ~267mg
~equal in Manganese ~1.527mg

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
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +54.9%
Contains more Vitamin B6Vitamin B6 +48.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +337.9%
Contains more Vitamin B3Vitamin B3 +36.3%
Contains more FolateFolate +764%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.906mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cashew Black gram DV% diff.
Copper 2.195mg 0.981mg 135%
Fats 43.85g 1.64g 65%
Fiber 3.3g 18.3g 60%
Monounsaturated fat 23.797g 0.085g 59%
Folate 25µg 216µg 48%
Polyunsaturated fat 7.845g 1.071g 45%
Saturated fat 7.783g 0.114g 35%
Phosphorus 593mg 379mg 31%
Vitamin K 34.1µg 28%
Zinc 5.78mg 3.35mg 22%
Selenium 19.9µg 8.2µg 21%
Vitamin B2 0.058mg 0.254mg 15%
Protein 18.22g 25.21g 14%
Vitamin B1 0.423mg 0.273mg 13%
Calories 553kcal 341kcal 11%
Iron 6.68mg 7.57mg 11%
Starch 23.49g 10%
Calcium 37mg 138mg 10%
Vitamin B6 0.417mg 0.281mg 10%
Potassium 660mg 983mg 10%
Carbs 30.19g 58.99g 10%
Manganese 1.655mg 1.527mg 6%
Vitamin E 0.9mg 6%
Magnesium 292mg 267mg 6%
Vitamin B3 1.062mg 1.447mg 2%
Vitamin B5 0.864mg 0.906mg 1%
Sodium 12mg 38mg 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 26.89g 40.69g N/A
Sugar 5.91g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.287mg 0.263mg 0%
Threonine 0.688mg 0.875mg 0%
Isoleucine 0.789mg 1.287mg 0%
Leucine 1.472mg 2.089mg 0%
Lysine 0.928mg 1.674mg 0%
Methionine 0.362mg 0.367mg 0%
Phenylalanine 0.951mg 1.473mg 0%
Valine 1.094mg 1.416mg 0%
Histidine 0.456mg 0.706mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 FatsFats +2573.8%
Contains more ProteinProtein +38.4%
Contains more CarbsCarbs +95.4%
Contains more WaterWater +107.7%
Contains more OtherOther +32.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +27896.5%
Contains more Poly. FatPolyunsaturated fat +632.5%
Contains less Sat. FatSaturated fat -98.5%

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. 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.