Mung Bean vs. Cashews
Nutrition comparison of Mung Bean and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mung bean
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mung bean and cashews:
- Both cashews and mung bean are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Mung bean has more beta-carotene than cashew, however, cashew contains more lutein + zeaxanthin than mung bean.
- Mung bean has more riboflavin, pantothenic acid and folate.
- Mung bean is an excellent source of calcium.
USDA sources for nutritional information: Mung Bean (Mung beans, mature seeds, raw) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and mung bean are high in calories. Cashew has 59% more calories than mung bean - cashew has 553 calories per 100 grams and mung bean has 347 calories.
For macronutrient ratios, mung bean is heavier in protein, much heavier in carbs and much lighter in fat compared to cashews per calorie. Mung bean has a macronutrient ratio of 27:70:3 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mung Bean | Cashews | |
|---|---|---|
| Protein | 27% | 13% |
| Carbohydrates | 70% | 21% |
| Fat | 3% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Both cashews and mung bean are high in carbohydrates. Mung bean has 107% more carbohydrates than cashew - cashew has 30.2g of total carbs per 100 grams and mung bean has 62.6g of carbohydrates.
dietary fiber
Both cashews and mung bean are high in dietary fiber. Mung bean has 394% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and mung bean has 16.3g of dietary fiber.
sugar
Cashews and mung bean contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and mung bean has 6.6g of sugar.
Protein
protein
Both cashews and mung bean are high in protein. Mung bean has 31% more protein than cashew - cashew has 18.2g of protein per 100 grams and mung bean has 23.9g of protein.
Fat
saturated fat
Cashew is high in saturated fat and mung bean has 96% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and mung bean has 0.35g of saturated fat.
Vitamins
Vitamin C
Mung bean has 860% more Vitamin C than cashew - cashew has 0.5mg of Vitamin C per 100 grams and mung bean has 4.8mg of Vitamin C.
Vitamin A
Mung bean has more Vitamin A than cashew - mung bean has 6ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Cashews and mung bean contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and mung bean has 0.51mg of Vitamin E.
Vitamin K
Cashew has 279% more Vitamin K than mung bean - cashew has 34.1ug of Vitamin K per 100 grams and mung bean has 9ug of Vitamin K.
The B Vitamins
Mung bean has more riboflavin, pantothenic acid and folate. Both mung bean and cashews contain significant amounts of thiamin, niacin and Vitamin B6.
| Mung Bean | Cashews | |
|---|---|---|
| Thiamin | 0.621 MG | 0.423 MG |
| Riboflavin | 0.233 MG | 0.058 MG |
| Niacin | 2.251 MG | 1.062 MG |
| Pantothenic acid | 1.91 MG | 0.864 MG |
| Vitamin B6 | 0.382 MG | 0.417 MG |
| Folate | 625 UG | 25 UG |
Minerals
calcium
Mung bean is an excellent source of calcium and it has 257% more calcium than cashew - cashew has 37mg of calcium per 100 grams and mung bean has 132mg of calcium.
iron
Both cashews and mung bean are high in iron. Cashew is very similar to cashew for iron - cashew has 6.7mg of iron per 100 grams and mung bean has 6.7mg of iron.
potassium
Both cashews and mung bean are high in potassium. Mung bean has 89% more potassium than cashew - cashew has 660mg of potassium per 100 grams and mung bean has 1246mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, mung bean has more beta-carotene than cashew per 100 grams, however, cashew contains more lutein + zeaxanthin than mung bean per 100 grams.
| Mung Bean | Cashews | |
|---|---|---|
| beta-carotene | 68 UG | ~ |
| lutein + zeaxanthin | ~ | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than mung bean per 100 grams.
| Mung Bean | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.062 G |
| Total | 0.027 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than mung bean per 100 grams.
| Mung Bean | Cashews | |
|---|---|---|
| linoleic acid | 0.357 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.357 G | 8.048 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Mung Bean g
()
|
Daily Values (%) |
Cashews g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cashews or mung bean contain more calories in 100 grams?Both cashews and mung bean are high in calories. Cashew has 60% more calories than mung bean - cashew has 553 calories in 100g and mung bean has 347 calories.
Does cashews or mung bean have more carbohydrates?
By weight, both cashews and mung bean are high in carbohydrates. mung bean has 110% more carbohydrates than cashew - cashew has 30.2g of carbs for 100g and mung bean has 62.6g of carbohydrates.
Does cashews or mung bean contain more calcium?
Mung bean is a rich source of calcium and it has 260% more calcium than cashew - cashew has 37mg of calcium in 100 grams and mung bean has 132mg of calcium.
Does cashews or mung bean contain more iron?
Both cashews and mung bean are high in iron. Cashew is very similar to cashew for iron - cashew has 6.7mg of iron in 100 grams and mung bean has 6.7mg of iron.
Does cashews or mung bean contain more potassium?
Both cashews and mung bean are high in potassium. Mung bean has 90% more potassium than cashew - cashew has 660mg of potassium in 100 grams and mung bean has 1246mg of potassium.