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Cashew vs Mung bean - In-Depth Nutrition Comparison

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What are the differences between Cashew and Mung bean?

  • Cashew is higher in Copper, Phosphorus, Zinc, Manganese, Magnesium, and Selenium, yet Mung bean is higher in Folate, Fiber, and Vitamin B5.
  • Mung bean's daily need coverage for Folate is 150% more.
  • Cashew has 22 times more Saturated Fat than Mung bean. While Cashew has 7.783g of Saturated Fat, Mung bean has only 0.348g.

We used Nuts, cashew nuts, raw and Mung beans, mature seeds, raw types in this article.

Infographic

Cashew vs Mung bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +54.5%
Contains more Phosphorus +61.6%
Contains less Sodium -20%
Contains more Zinc +115.7%
Contains more Copper +133.3%
Contains more Calcium +256.8%
Contains more Potassium +88.8%
Equal in Iron - 6.74
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 40% 253% 135% 158% 110% 2% 74% 314%
Contains more Magnesium +54.5%
Contains more Phosphorus +61.6%
Contains less Sodium -20%
Contains more Zinc +115.7%
Contains more Copper +133.3%
Contains more Calcium +256.8%
Contains more Potassium +88.8%
Equal in Iron - 6.74

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cashew
3
:
Contains more Vitamin E +76.5%
Contains more Vitamin K +278.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +860%
Contains more Vitamin B1 +46.8%
Contains more Vitamin B2 +301.7%
Contains more Vitamin B3 +112%
Contains more Vitamin B5 +121.1%
Contains more Folate +2400%
Equal in Vitamin B6 - 0.382
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
Contains more Vitamin E +76.5%
Contains more Vitamin K +278.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +860%
Contains more Vitamin B1 +46.8%
Contains more Vitamin B2 +301.7%
Contains more Vitamin B3 +112%
Contains more Vitamin B5 +121.1%
Contains more Folate +2400%
Equal in Vitamin B6 - 0.382

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cashew Mung bean
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cashew Mung bean Opinion
Net carbs 26.89g 46.32g Mung bean
Protein 18.22g 23.86g Mung bean
Fats 43.85g 1.15g Cashew
Carbs 30.19g 62.62g Mung bean
Calories 553kcal 347kcal Cashew
Starch 23.49g g Cashew
Fructose 0.05g g Cashew
Sugar 5.91g 6.6g Cashew
Fiber 3.3g 16.3g Mung bean
Calcium 37mg 132mg Mung bean
Iron 6.68mg 6.74mg Mung bean
Magnesium 292mg 189mg Cashew
Phosphorus 593mg 367mg Cashew
Potassium 660mg 1246mg Mung bean
Sodium 12mg 15mg Cashew
Zinc 5.78mg 2.68mg Cashew
Copper 2.195mg 0.941mg Cashew
Vitamin A 0IU 114IU Mung bean
Vitamin E 0.9mg 0.51mg Cashew
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.5mg 4.8mg Mung bean
Vitamin B1 0.423mg 0.621mg Mung bean
Vitamin B2 0.058mg 0.233mg Mung bean
Vitamin B3 1.062mg 2.251mg Mung bean
Vitamin B5 0.864mg 1.91mg Mung bean
Vitamin B6 0.417mg 0.382mg Cashew
Folate 25µg 625µg Mung bean
Vitamin B12 0µg 0µg
Vitamin K 34.1µg 9µg Cashew
Tryptophan 0.287mg 0.26mg Cashew
Threonine 0.688mg 0.782mg Mung bean
Isoleucine 0.789mg 1.008mg Mung bean
Leucine 1.472mg 1.847mg Mung bean
Lysine 0.928mg 1.664mg Mung bean
Methionine 0.362mg 0.286mg Cashew
Phenylalanine 0.951mg 1.443mg Mung bean
Valine 1.094mg 1.237mg Mung bean
Histidine 0.456mg 0.695mg Mung bean
Cholesterol 0mg 0mg
Trans Fat g 0g Cashew
Saturated Fat 7.783g 0.348g Mung bean
Monounsaturated Fat 23.797g 0.161g Cashew
Polyunsaturated fat 7.845g 0.384g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Mung bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
Cashew
82
Mung bean
Mineral Summary Score
209
Cashew
135
Mung bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
109%
Cashew
143%
Mung bean
Carbohydrates
30%
Cashew
63%
Mung bean
Fats
202%
Cashew
5%
Mung bean

Comparison summary

Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 7.435g)
Which food is cheaper?
Mung bean
Mung bean is cheaper (difference - $1)
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food is lower in Sugar?
Cashew
Cashew is lower in Sugar (difference - 0.69g)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 6)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients
  2. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.