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Cashews vs Lentils: Difference & Similarities

This article explains the key similarities and differences between cashews and lentils, foods from the grains and legumes food groups. Read on to learn more about the cashews vs lentils comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on March 7, 2023.

Although cashews and lentils belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While cashews belong to the nuts and seeds group, lentils belong to legumes food group.

That’s why we decided to create an in-depth article that compares cashews and lentils, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how cashews and lentils compare specifically.

Cashews

Cashews (Anacardium occidentale) is a type of nut that is native to South America.

These nuts have a sweet and buttery flavor and are often used in a variety of dishes, including sweet and savory recipes.

Cashews are a good source of nutrients, including protein, fiber, vitamins, and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate cashews into your diet. They can be eaten raw or roasted and are often used in dishes as a creamy and flavorful addition.

Cashews are a common ingredient in vegan and vegetarian dishes, as they can be used to create a creamy texture when blended or soaked.

They can also be ground into flour or used to make cashew butter.

Cashews are widely available and can be found in many forms, including whole, chopped, and ground into flour.

They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, cashews are a great choice.

They are delicious and nutritious and can be easily incorporated into many dishes.

Cashews is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin K.

It also contains a good amount of Vitamin B5 (Pantothenic acid) and some Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B9 (Folate), and Vitamin E.

Lentils

Lentils (Lens culinaris) are a type of legume that are native to the Middle East and have been consumed for thousands of years.

They are small, round, and come in various colors, including green, brown, red, and yellow. Lentils are a popular ingredient in many cuisines worldwide and are highly valued for their nutritional content.

One of the main health benefits of lentils is their high protein content. In fact, lentils are one of the highest plant-based protein sources, making them a popular choice for vegetarians and vegans.

Lentils are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain many plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Regarding versatility, lentils can be easily incorporated into various dishes, such as soups, stews, and salads.

They are also budget-friendly ingredients that can be used in place of meat to add protein and nutrients to meals.

Lentils are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), and Vitamin B3 (Niacin) and some Vitamin C, and Vitamin K.

Cashews vs Lentils Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing cashews vs lentils.

This comparison will start by comparing the caloric value of cashews and lentils and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

CashewsLentils
Energy553 kcal352 kcal
Carbs30.2 g63.4 g
Sugar5.91 g2.03 g
Fiber3.3 g10.7 g
Protein18.2 g24.6 g
Fat43.8 g1.06 g
Saturated Fat7.78 g0.154 g

Cashews vs Lentils Calories

Comparing lentils vs cashews for weight loss, lentils are slightly lower in calories, with 352 calories per 100 grams, compared to 553 calories per 100 grams of cashews.

However, both cashews and lentils can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Cashews vs Lentils Protein

Legumes and most legume products, including cashews and lentils, are important sources of plant-based protein.

Lentils offer around 26% more protein than cashews.

Lentils have 24.6 grams of protein per 100 grams, while cashews has 18.2 grams of protein per 100 grams.

Cashews vs Lentils Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in cashews and lentils.

The total amount of carbohydrates is around 52% higher in lentils than in cashews. They have 63.4 grams per 100 grams, compared to 30.2 grams in cashews.

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There’s less sugar in lentils than in cashews, 65% precisely.

One handful of lentils (28 grams) contains 0.6 grams of sugar, while the same amount of cashews contains 1.7 grams.

Lastly, let’s take a look at the dietary fiber in cashews and lentils.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 3 grams of fiber per portion, lentils are a better source of fiber than cashews which offer 0.9 grams per portion.

Cashews vs Lentils Fats

Fats in cashews and lentils are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in cashews and lentils:

  • Cashews: 43.8 grams per 100 grams
  • Lentils: 1.1 per 100 grams

Speaking of saturated fats, lentils are 97% lower in saturated fats.

Lentils and cashews contain 0.2 grams and 7.8 grams of saturated fat per 100 grams, respectively.

Cashews vs Lentils Vitamins Content

This section will discuss the vitamin content of cashews and lentils.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Cashews has a higher amount of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, lentils have a higher amount of vitamin E, and vitamin K.

Cashews and lentils contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins cashews and lentils contain side by side, so you can easily compare them.

CashewsLentils
Vitamin A039 IU
Vitamin C0.5 mg4.5 mg
Vitamin D00
Vitamin B1 (Thiamine)0.423 mg0.873 mg
Vitamin B2 (Riboflavin)0.058 mg0.211 mg
Vitamin B3 (Niacin)1.06 mg2.6 mg
Vitamin B5 (Pantothenic acid)0.864 mg2.14 mg
Vitamin B6 (Pyroxidine)0.417 mg0.54 mg
Vitamin B9 (Folate)25 µg479 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.9 mg0.49 mg
Vitamin K34.1 µg5 µg

Cashews vs Lentils Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the cashews and lentils comparison focuses on their mineral content.

Cashews is a better source of potassium than lentils.

On the other hand, lentils are a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, selenium, sodium, and zinc.

Cashews and lentils contain the same amount of fluoride.

Check out the table below to learn how cashews and lentils compare when it comes to mineral content.

CashewsLentils
Calcium37 mg35 mg
Copper2.2 mg0.754 mg
Fluoride00
Iron6.68 mg6.51 mg
Magnesium292 mg47 mg
Manganese1.66 mg1.39 mg
Phosphorus593 mg281 mg
Potassium660 mg677 mg
Selenium19.9 µg0.1 µg
Sodium12 mg6 mg
Zinc5.78 mg3.27 mg

The Final Word

Cashews and lentils are highly nutritious and a great addition to a plant-based diet.

Both cashews and lentils are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

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