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Cashew vs. Lablab — In-Depth Nutrition Comparison

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A recap on differences between cashew and lablab

  • Cashew is higher than lablab in copper, phosphorus, manganese, magnesium, selenium, vitamin B6, zinc, iron, and vitamin B1.
  • Cashew covers your daily copper needs 206% more than lablab.
  • Cashew contains 79 times more saturated fat than lablab. While cashew contains 7.783g of saturated fat, lablab contains only 0.099g.
  • The glycemic index of cashew is lower.

Food varieties used in this article are Nuts, cashew nuts, raw and Hyacinth beans, mature seeds, cooked, boiled, without salt.

Infographic

Cashew vs Lablab 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
8
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%
Lablab
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 12% 30% 172% 114% 78% 51% 0.91% 63% 15%
Contains more MagnesiumMagnesium +256.1%
Contains more PotassiumPotassium +95.8%
Contains more IronIron +45.9%
Contains more CopperCopper +543.7%
Contains more ZincZinc +102.8%
Contains more PhosphorusPhosphorus +394.2%
Contains more ManganeseManganese +243.4%
Contains more SeleniumSelenium +610.7%
Contains less SodiumSodium -41.7%
~equal in Calcium ~40mg

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
9
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%
Lablab
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% 0% 0% 68% 8.5% 7.7% 19% 8.5% 0% 0% 3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +56.7%
Contains more Vitamin B2Vitamin B2 +56.8%
Contains more Vitamin B3Vitamin B3 +158.4%
Contains more Vitamin B5Vitamin B5 +173.4%
Contains more Vitamin B6Vitamin B6 +1027%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +525%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
4
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
Lablab
1
8% 21% 69%
Protein: 8.14 g
Fats: 0.58 g
Carbs: 20.69 g
Water: 69.13 g
Other: 1.46 g
Contains more ProteinProtein +123.8%
Contains more FatsFats +7460.3%
Contains more CarbsCarbs +45.9%
Contains more OtherOther +74%
Contains more WaterWater +1229.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Lablab
1
27% 7% 66%
Saturated fat: Sat. Fat 0.099 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.245 g
Contains more Mono. FatMonounsaturated fat +91426.9%
Contains more Poly. FatPolyunsaturated fat +3102%
Contains less Sat. FatSaturated fat -98.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Lablab
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cashew Lablab DV% diff.
Copper 2.195mg 0.341mg 206%
Phosphorus 593mg 120mg 68%
Fats 43.85g 0.58g 67%
Monounsaturated fat 23.797g 0.026g 59%
Polyunsaturated fat 7.845g 0.245g 51%
Manganese 1.655mg 0.482mg 51%
Magnesium 292mg 82mg 50%
Saturated fat 7.783g 0.099g 35%
Selenium 19.9µg 2.8µg 31%
Vitamin B6 0.417mg 0.037mg 29%
Vitamin K 34.1µg 28%
Zinc 5.78mg 2.85mg 27%
Iron 6.68mg 4.58mg 26%
Calories 553kcal 117kcal 22%
Protein 18.22g 8.14g 20%
Vitamin B1 0.423mg 0.27mg 13%
Fiber 3.3g 13%
Vitamin B5 0.864mg 0.316mg 11%
Starch 23.49g 10%
Potassium 660mg 337mg 10%
Vitamin E 0.9mg 6%
Folate 25µg 4µg 5%
Vitamin B3 1.062mg 0.411mg 4%
Carbs 30.19g 20.69g 3%
Vitamin B2 0.058mg 0.037mg 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 26.89g 20.69g N/A
Calcium 37mg 40mg 0%
Sugar 5.91g N/A
Sodium 12mg 7mg 0%
Tryptophan 0.287mg 0.068mg 0%
Threonine 0.688mg 0.315mg 0%
Isoleucine 0.789mg 0.39mg 0%
Leucine 1.472mg 0.691mg 0%
Lysine 0.928mg 0.556mg 0%
Methionine 0.362mg 0.065mg 0%
Phenylalanine 0.951mg 0.41mg 0%
Valine 1.094mg 0.422mg 0%
Histidine 0.456mg 0.233mg 0%
Fructose 0.05g 0%

Which food is preferable for your diet?

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

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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
32%
Cashew
9%
Lablab
Minerals Daily Need Coverage Score
200%
Cashew
59%
Lablab

Comparison summary

Which food is lower in Sugar?
Lablab
Lablab is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Lablab
Lablab contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Lablab
Lablab is lower in Saturated fat (difference - 7.684g)
Which food is cheaper?
Lablab
Lablab is cheaper (difference - $1.7)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lablab - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175211/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.