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.
Detailed nutritional comparison of mung bean and cashews is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Mung Bean src
Image of Cashews src

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.

Note: The specific food items compared are: Mung Bean (Mung beans, mature seeds, raw) and Cashews (Nuts, cashew nuts, raw) .

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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.

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