Cashews vs Mung Beans: Difference & Similarities
Although cashews and mung beans 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, mung beans belong to legumes food group.
That’s why we decided to create an in-depth article that compares cashews and mung beans, 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 mung beans compare specifically.
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.
Mung beans (Vigna radiata), also known as green gram or moong bean, are a type of legume native to India and Southeast Asia.
They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their delicate, nutty flavor.
Mung beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.
They can be enjoyed in a variety of dishes, such as mung bean soup, sprouts, and curry.
In addition to being a nutritious food, mung beans have been shown to have a number of potential health benefits.
They have been linked to lower cholesterol levels and improved blood sugar control and may also help to reduce the risk of certain types of cancer.
Mung Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin A, Vitamin C, and Vitamin K.
Cashews vs Mung Beans 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 mung beans.
This comparison will start by comparing the caloric value of cashews and mung beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
|Energy||553 kcal||347 kcal|
|Carbs||30.2 g||62.6 g|
|Sugar||5.91 g||6.6 g|
|Fiber||3.3 g||16.3 g|
|Protein||18.2 g||23.9 g|
|Fat||43.8 g||1.15 g|
|Saturated Fat||7.78 g||0.348 g|
Cashews vs Mung Beans Calories
Comparing mung beans vs cashews for weight loss, mung beans are slightly lower in calories, with 347 calories per 100 grams, compared to 553 calories per 100 grams of cashews.
However, both cashews and mung beans 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 Mung Beans Protein
Legumes and most legume products, including cashews and mung beans, are important sources of plant-based protein.
Mung Beans offer around 24% more protein than cashews.
Mung Beans have 23.9 grams of protein per 100 grams, while cashews has 18.2 grams of protein per 100 grams.
Cashews vs Mung Beans 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 mung beans.
The total amount of carbohydrates is around 52% higher in mung beans than in cashews. They have 62.6 grams per 100 grams, compared to 30.2 grams in cashews.
There’s less sugar in cashews than in mung beans, 6% precisely.
One handful of cashews (28 grams) contains 1.7 grams of sugar, while the same amount of mung beans contains 1.8 grams.
Lastly, let’s take a look at the dietary fiber in cashews and mung beans.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 4.6 grams of fiber per portion, mung beans are a better source of fiber than cashews which offer 0.9 grams per portion.
Cashews vs Mung Beans Fats
Fats in cashews and mung beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in cashews and mung beans:
- Cashews: 43.8 grams per 100 grams
- Mung Beans: 1.2 per 100 grams
Speaking of saturated fats, mung beans are 96% lower in saturated fats.
Mung Beans and cashews contain 0.3 grams and 7.8 grams of saturated fat per 100 grams, respectively.
Cashews vs Mung Beans Vitamins Content
This section will discuss the vitamin content of cashews and mung beans.
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), and vitamin B9 (Folate).
However, mung beans have a higher amount of vitamin B6 (Pyroxidine), vitamin E, and vitamin K.
Cashews and mung beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins cashews and mung beans contain side by side, so you can easily compare them.
|Vitamin A||0||114 IU|
|Vitamin C||0.5 mg||4.8 mg|
|Vitamin B1 (Thiamine)||0.423 mg||0.621 mg|
|Vitamin B2 (Riboflavin)||0.058 mg||0.233 mg|
|Vitamin B3 (Niacin)||1.06 mg||2.25 mg|
|Vitamin B5 (Pantothenic acid)||0.864 mg||1.91 mg|
|Vitamin B6 (Pyroxidine)||0.417 mg||0.382 mg|
|Vitamin B9 (Folate)||25 µg||625 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.9 mg||0.51 mg|
|Vitamin K||34.1 µg||9 µg|
Cashews vs Mung Beans 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 mung beans comparison focuses on their mineral content.
Cashews is a better source of calcium, fluoride, iron, potassium, and sodium than mung beans.
On the other hand, mung beans are a higher amount of copper, magnesium, manganese, phosphorus, selenium, and zinc.
Check out the table below to learn how cashews and mung beans compare when it comes to mineral content.
|Calcium||37 mg||132 mg|
|Copper||2.2 mg||0.941 mg|
|Iron||6.68 mg||6.74 mg|
|Magnesium||292 mg||189 mg|
|Manganese||1.66 mg||1.04 mg|
|Phosphorus||593 mg||367 mg|
|Potassium||660 mg||1250 mg|
|Selenium||19.9 µg||8.2 µg|
|Sodium||12 mg||15 mg|
|Zinc||5.78 mg||2.68 mg|
The Final Word
Cashews and mung beans are highly nutritious and a great addition to a plant-based diet.
Both cashews and mung beans 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.
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- We cite relevant studies and trusted sources.
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