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Lentil vs. Cashew — In-Depth Nutrition Comparison

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What are the differences between lentil and cashew?

  • Lentil is higher in folate, yet cashew is higher in copper, magnesium, phosphorus, manganese, iron, zinc, selenium, and vitamin K.
  • Cashew's daily need coverage for copper is 216% more.
  • Lentil has 7 times more folate than cashew. While lentil has 181µg of folate, cashew has only 25µg.
  • The amount of saturated fat in lentil is lower.

We used Lentils, mature seeds, cooked, boiled, without salt and Nuts, cashew nuts, raw types in this article.

Infographic

Lentil vs Cashew 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Lentil
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Cashew
9
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%
Contains less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +711.1%
Contains more CalciumCalcium +94.7%
Contains more PotassiumPotassium +78.9%
Contains more IronIron +100.6%
Contains more CopperCopper +774.5%
Contains more ZincZinc +355.1%
Contains more PhosphorusPhosphorus +229.4%
Contains more ManganeseManganese +235%
Contains more SeleniumSelenium +610.7%

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.
Lentil
4
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B2Vitamin B2 +25.9%
Contains more FolateFolate +624%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +718.2%
Contains more Vitamin B1Vitamin B1 +150.3%
Contains more Vitamin B5Vitamin B5 +35.4%
Contains more Vitamin B6Vitamin B6 +134.3%
Contains more Vitamin KVitamin K +1905.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.062mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Cashew DV% diff.
Copper 0.251mg 2.195mg 216%
Fats 0.38g 43.85g 67%
Magnesium 36mg 292mg 61%
Phosphorus 180mg 593mg 59%
Monounsaturated fat 0.064g 23.797g 59%
Polyunsaturated fat 0.175g 7.845g 51%
Manganese 0.494mg 1.655mg 50%
Iron 3.33mg 6.68mg 42%
Zinc 1.27mg 5.78mg 41%
Folate 181µg 25µg 39%
Saturated fat 0.053g 7.783g 35%
Selenium 2.8µg 19.9µg 31%
Vitamin K 1.7µg 34.1µg 27%
Calories 116kcal 553kcal 22%
Vitamin B1 0.169mg 0.423mg 21%
Fiber 7.9g 3.3g 18%
Protein 9.02g 18.22g 18%
Vitamin B6 0.178mg 0.417mg 18%
Starch 23.49g 10%
Potassium 369mg 660mg 9%
Choline 32.7mg 6%
Vitamin B5 0.638mg 0.864mg 5%
Vitamin E 0.11mg 0.9mg 5%
Carbs 20.13g 30.19g 3%
Calcium 19mg 37mg 2%
Vitamin B2 0.073mg 0.058mg 1%
Vitamin C 1.5mg 0.5mg 1%
Net carbs 12.23g 26.89g N/A
Sugar 1.8g 5.91g N/A
Sodium 2mg 12mg 0%
Vitamin B3 1.06mg 1.062mg 0%
Tryptophan 0.081mg 0.287mg 0%
Threonine 0.323mg 0.688mg 0%
Isoleucine 0.39mg 0.789mg 0%
Leucine 0.654mg 1.472mg 0%
Lysine 0.63mg 0.928mg 0%
Methionine 0.077mg 0.362mg 0%
Phenylalanine 0.445mg 0.951mg 0%
Valine 0.448mg 1.094mg 0%
Histidine 0.254mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
1
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
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
Contains more WaterWater +1239.2%
Contains more ProteinProtein +102%
Contains more FatsFats +11439.5%
Contains more CarbsCarbs +50%
Contains more OtherOther +206%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
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
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +37082.8%
Contains more Poly. FatPolyunsaturated fat +4382.9%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.