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  6. Cashew vs. Lablab

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.

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
Cashew
8
:
2
Lablab
Lablab
Contains more Iron +45.9%
Contains more Magnesium +256.1%
Contains more Phosphorus +394.2%
Contains more Potassium +95.8%
Contains more Zinc +102.8%
Contains more Copper +543.7%
Contains more Manganese +243.4%
Contains more Selenium +610.7%
Contains less Sodium -41.7%
Equal in Calcium - 40
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Lablab
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 172% 59% 52% 30% 1% 78% 114% 63% 16%
Contains more Iron +45.9%
Contains more Magnesium +256.1%
Contains more Phosphorus +394.2%
Contains more Potassium +95.8%
Contains more Zinc +102.8%
Contains more Copper +543.7%
Contains more Manganese +243.4%
Contains more Selenium +610.7%
Contains less Sodium -41.7%
Equal in Calcium - 40

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
9
:
0
Lablab
Lablab
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.7%
Contains more Vitamin B2 +56.8%
Contains more Vitamin B3 +158.4%
Contains more Vitamin B5 +173.4%
Contains more Vitamin B6 +1027%
Contains more Folate +525%
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%
Lablab
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 68% 9% 8% 19% 9% 3% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +56.7%
Contains more Vitamin B2 +56.8%
Contains more Vitamin B3 +158.4%
Contains more Vitamin B5 +173.4%
Contains more Vitamin B6 +1027%
Contains more Folate +525%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
:
1
Lablab
Lablab
Contains more Protein +123.8%
Contains more Fats +7460.3%
Contains more Carbs +45.9%
Contains more Other +74%
Contains more Water +1229.4%
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
Lablab
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 Protein +123.8%
Contains more Fats +7460.3%
Contains more Carbs +45.9%
Contains more Other +74%
Contains more Water +1229.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Lablab
Lablab
Contains more Monounsaturated Fat +91426.9%
Contains more Polyunsaturated fat +3102%
Contains less Saturated Fat -98.7%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Lablab
27% 7% 66%
Saturated Fat: 0.099 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.245 g
Contains more Monounsaturated Fat +91426.9%
Contains more Polyunsaturated fat +3102%
Contains less Saturated 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 Opinion
Net carbs 26.89g 20.69g Cashew
Protein 18.22g 8.14g Cashew
Fats 43.85g 0.58g Cashew
Carbs 30.19g 20.69g Cashew
Calories 553kcal 117kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g Lablab
Fiber 3.3g Cashew
Calcium 37mg 40mg Lablab
Iron 6.68mg 4.58mg Cashew
Magnesium 292mg 82mg Cashew
Phosphorus 593mg 120mg Cashew
Potassium 660mg 337mg Cashew
Sodium 12mg 7mg Lablab
Zinc 5.78mg 2.85mg Cashew
Copper 2.195mg 0.341mg Cashew
Manganese 1.655mg 0.482mg Cashew
Selenium 19.9µg 2.8µg Cashew
Vitamin E 0.9mg Cashew
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.27mg Cashew
Vitamin B2 0.058mg 0.037mg Cashew
Vitamin B3 1.062mg 0.411mg Cashew
Vitamin B5 0.864mg 0.316mg Cashew
Vitamin B6 0.417mg 0.037mg Cashew
Folate 25µg 4µg Cashew
Vitamin K 34.1µg Cashew
Tryptophan 0.287mg 0.068mg Cashew
Threonine 0.688mg 0.315mg Cashew
Isoleucine 0.789mg 0.39mg Cashew
Leucine 1.472mg 0.691mg Cashew
Lysine 0.928mg 0.556mg Cashew
Methionine 0.362mg 0.065mg Cashew
Phenylalanine 0.951mg 0.41mg Cashew
Valine 1.094mg 0.422mg Cashew
Histidine 0.456mg 0.233mg Cashew
Saturated Fat 7.783g 0.099g Lablab
Monounsaturated Fat 23.797g 0.026g Cashew
Polyunsaturated fat 7.845g 0.245g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Lablab
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
34%
Cashew
10%
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.