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  6. Cashew vs. Mung bean

Cashew vs. Mung bean — In-Depth Nutrition Comparison

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What are the differences between cashew and mung beans?

  • Cashew is higher in copper, phosphorus, zinc, manganese, magnesium, and selenium, yet mung beans are higher in folate, fiber, and vitamin B5.
  • Mung beans' daily need coverage for folate is 150% more.
  • Cashew has 22 times more saturated fat than mung beans. While cashew has 7.783g of saturated fat, mung beans have 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
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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more MagnesiumMagnesium +54.5%
Contains more CopperCopper +133.3%
Contains more ZincZinc +115.7%
Contains more PhosphorusPhosphorus +61.6%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +59.9%
Contains more SeleniumSelenium +142.7%
Contains more CalciumCalcium +256.8%
Contains more PotassiumPotassium +88.8%
~equal in Iron ~6.74mg

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
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1.7% 0% 0% 18% 106% 13% 20% 52% 96% 0% 85% 19%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 2% 10% 155% 54% 42% 115% 88% 0% 23% 469%
Contains more Vitamin EVitamin E +76.5%
Contains more Vitamin KVitamin K +278.9%
Contains more Vitamin CVitamin C +860%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +46.8%
Contains more Vitamin B2Vitamin B2 +301.7%
Contains more Vitamin B3Vitamin B3 +112%
Contains more Vitamin B5Vitamin B5 +121.1%
Contains more FolateFolate +2400%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.382mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cashew Mung bean DV% diff.
Folate 25µg 625µg 150%
Copper 2.195mg 0.941mg 139%
Fats 43.85g 1.15g 66%
Monounsaturated fat 23.797g 0.161g 59%
Fiber 3.3g 16.3g 52%
Polyunsaturated fat 7.845g 0.384g 50%
Saturated fat 7.783g 0.348g 34%
Phosphorus 593mg 367mg 32%
Zinc 5.78mg 2.68mg 28%
Manganese 1.655mg 1.035mg 27%
Magnesium 292mg 189mg 25%
Selenium 19.9µg 8.2µg 21%
Vitamin B5 0.864mg 1.91mg 21%
Vitamin K 34.1µg 9µg 21%
Choline 97.9mg 18%
Potassium 660mg 1246mg 17%
Vitamin B1 0.423mg 0.621mg 17%
Vitamin B2 0.058mg 0.233mg 13%
Protein 18.22g 23.86g 11%
Carbs 30.19g 62.62g 11%
Calories 553kcal 347kcal 10%
Calcium 37mg 132mg 10%
Starch 23.49g 10%
Vitamin B3 1.062mg 2.251mg 7%
Vitamin C 0.5mg 4.8mg 5%
Vitamin E 0.9mg 0.51mg 3%
Vitamin B6 0.417mg 0.382mg 3%
Iron 6.68mg 6.74mg 1%
Vitamin A 0µg 6µg 1%
Protein per 100 calories 3.3g 6.9g N/A
Calories per 10 g protein 304kcal 145kcal N/A
Weight per 100 calories 18g 29g N/A
Unsaturated / Saturated Fat ratio 4.1 1.6 N/A
Net carbs 26.89g 46.32g N/A
Sugar 5.91g 6.6g N/A
Sodium 12mg 15mg 0%
Tryptophan 0.287mg 0.26mg 0%
Threonine 0.688mg 0.782mg 0%
Isoleucine 0.789mg 1.008mg 0%
Leucine 1.472mg 1.847mg 0%
Lysine 0.928mg 1.664mg 0%
Methionine 0.362mg 0.286mg 0%
Phenylalanine 0.951mg 1.443mg 0%
Valine 1.094mg 1.237mg 0%
Histidine 0.456mg 0.695mg 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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more FatsFats +3713%
Contains more ProteinProtein +31%
Contains more CarbsCarbs +107.4%
Contains more WaterWater +74%
Contains more OtherOther +30.7%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains more Mono. FatMonounsaturated fat +14680.7%
Contains more Poly. FatPolyunsaturated fat +1943%
Contains less Sat. FatSaturated fat -95.5%

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. 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.