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

Cashew vs. Chickpea raw — In-Depth Nutrition Comparison

Compare

Summary of differences between cashew and chickpea raw

  • Cashew has more copper, magnesium, phosphorus, selenium, iron, and zinc; however, chickpea raw is higher in manganese, folate, and fiber.
  • Chickpea raw covers your daily need for manganese, 854% more than cashew.
  • Chickpea raw has less saturated fat.
  • The glycemic index of chickpea raw is higher.

These are the specific foods used in this comparison Nuts, cashew nuts, raw and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw.

Infographic

Cashew vs Chickpea raw 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
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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more MagnesiumMagnesium +269.6%
Contains more IronIron +55%
Contains more CopperCopper +234.6%
Contains more ZincZinc +109.4%
Contains more PhosphorusPhosphorus +135.3%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +54.1%
Contains more ManganeseManganese +1187.4%
~equal in Potassium ~718mg

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
1
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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin KVitamin K +278.9%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +12.8%
Contains more Vitamin B2Vitamin B2 +265.5%
Contains more Vitamin B3Vitamin B3 +45.1%
Contains more Vitamin B5Vitamin B5 +83.8%
Contains more Vitamin B6Vitamin B6 +28.3%
Contains more FolateFolate +2128%
~equal in Vitamin E ~0.82mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Chickpea raw DV% diff.
Manganese 1.655mg 21.306mg 854%
Copper 2.195mg 0.656mg 171%
Folate 25µg 557µg 133%
Fats 43.85g 6.04g 58%
Monounsaturated fat 23.797g 1.377g 56%
Magnesium 292mg 79mg 51%
Phosphorus 593mg 252mg 49%
Fiber 3.3g 12.2g 36%
Selenium 19.9µg 0µg 36%
Polyunsaturated fat 7.845g 2.731g 34%
Saturated fat 7.783g 0.603g 33%
Iron 6.68mg 4.31mg 30%
Zinc 5.78mg 2.76mg 27%
Vitamin K 34.1µg 9µg 21%
Choline 99.3mg 18%
Vitamin B5 0.864mg 1.588mg 14%
Vitamin B2 0.058mg 0.212mg 12%
Carbs 30.19g 62.95g 11%
Starch 23.49g 10%
Vitamin B6 0.417mg 0.535mg 9%
Calories 553kcal 378kcal 9%
Vitamin B1 0.423mg 0.477mg 5%
Protein 18.22g 20.47g 5%
Vitamin C 0.5mg 4mg 4%
Vitamin B3 1.062mg 1.541mg 3%
Potassium 660mg 718mg 2%
Calcium 37mg 57mg 2%
Vitamin E 0.9mg 0.82mg 1%
Sodium 12mg 24mg 1%
Net carbs 26.89g 50.75g N/A
Sugar 5.91g 10.7g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.287mg 0.2mg 0%
Threonine 0.688mg 0.766mg 0%
Isoleucine 0.789mg 0.882mg 0%
Leucine 1.472mg 1.465mg 0%
Lysine 0.928mg 1.377mg 0%
Methionine 0.362mg 0.27mg 0%
Phenylalanine 0.951mg 1.103mg 0%
Valine 1.094mg 0.865mg 0%
Histidine 0.456mg 0.566mg 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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more FatsFats +626%
Contains more ProteinProtein +12.3%
Contains more CarbsCarbs +108.5%
Contains more WaterWater +47.7%
Contains more OtherOther +12.6%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains more Mono. FatMonounsaturated fat +1628.2%
Contains more Poly. FatPolyunsaturated fat +187.3%
Contains less Sat. FatSaturated fat -92.3%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.