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  6. Cashew vs. Winged bean

Cashew vs. Winged bean — In-Depth Nutrition Comparison

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What are the main differences between Cashew and Winged bean?

  • Cashew has more Copper, Phosphorus, Magnesium, Iron, Manganese, Zinc, Selenium, Vitamin B6, and Vitamin B5 than Winged bean.
  • Cashew's daily need coverage for Copper is 90% higher.
  • Winged bean has 35 times less Saturated Fat than Cashew. Cashew has 7.783g of Saturated Fat, while Winged bean has 0.222g.

We used Nuts, cashew nuts, raw and Winged bean tuber, raw types in this comparison.

Infographic

Cashew vs Winged 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
10
:
0
Winged bean
Winged bean
Contains more Calcium +23.3%
Contains more Iron +234%
Contains more Magnesium +1116.7%
Contains more Phosphorus +1217.8%
Contains more Potassium +12.6%
Contains less Sodium -65.7%
Contains more Zinc +315.8%
Contains more Copper +58.4%
Contains more Manganese +211.1%
Contains more Selenium +2742.9%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Winged bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Contains more Calcium +23.3%
Contains more Iron +234%
Contains more Magnesium +1116.7%
Contains more Phosphorus +1217.8%
Contains more Potassium +12.6%
Contains less Sodium -65.7%
Contains more Zinc +315.8%
Contains more Copper +58.4%
Contains more Manganese +211.1%
Contains more Selenium +2742.9%

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
7
:
2
Winged bean
Winged bean
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.6%
Contains more Vitamin B5 +644.8%
Contains more Vitamin B6 +456%
Contains more Folate +31.6%
Contains more Vitamin B2 +156.9%
Contains more Vitamin B3 +54.4%
Cashew
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Winged bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11.6%
Contains more Vitamin B5 +644.8%
Contains more Vitamin B6 +456%
Contains more Folate +31.6%
Contains more Vitamin B2 +156.9%
Contains more Vitamin B3 +54.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
:
1
Winged bean
Winged bean
Contains more Protein +57.1%
Contains more Fats +4772.2%
Contains more Other +27%
Contains more Water +1003.8%
Equal in Carbs - 28.1
Cashew
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
Winged bean
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more Protein +57.1%
Contains more Fats +4772.2%
Contains more Other +27%
Contains more Water +1003.8%
Equal in Carbs - 28.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
:
1
Winged bean
Winged bean
Contains more Monounsaturated Fat +10069.7%
Contains more Polyunsaturated fat +4408.6%
Contains less Saturated Fat -97.1%
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Winged bean
35% 37% 28%
Saturated Fat: 0.222 g
Monounsaturated Fat: 0.234 g
Polyunsaturated fat: 0.174 g
Contains more Monounsaturated Fat +10069.7%
Contains more Polyunsaturated fat +4408.6%
Contains less Saturated Fat -97.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cashew Winged bean
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cashew Winged bean Opinion
Net carbs 26.89g 28.1g Winged bean
Protein 18.22g 11.6g Cashew
Fats 43.85g 0.9g Cashew
Carbs 30.19g 28.1g Cashew
Calories 553kcal 148kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g Winged bean
Fiber 3.3g Cashew
Calcium 37mg 30mg Cashew
Iron 6.68mg 2mg Cashew
Magnesium 292mg 24mg Cashew
Phosphorus 593mg 45mg Cashew
Potassium 660mg 586mg Cashew
Sodium 12mg 35mg Cashew
Zinc 5.78mg 1.39mg Cashew
Copper 2.195mg 1.386mg Cashew
Manganese 1.655mg 0.532mg Cashew
Selenium 19.9µg 0.7µg Cashew
Vitamin E 0.9mg Cashew
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 0.379mg Cashew
Vitamin B2 0.058mg 0.149mg Winged bean
Vitamin B3 1.062mg 1.64mg Winged bean
Vitamin B5 0.864mg 0.116mg Cashew
Vitamin B6 0.417mg 0.075mg Cashew
Folate 25µg 19µg Cashew
Vitamin K 34.1µg Cashew
Tryptophan 0.287mg 0.252mg Cashew
Threonine 0.688mg 0.451mg Cashew
Isoleucine 0.789mg 0.425mg Cashew
Leucine 1.472mg 0.64mg Cashew
Lysine 0.928mg 0.592mg Cashew
Methionine 0.362mg 0.143mg Cashew
Phenylalanine 0.951mg 0.451mg Cashew
Valine 1.094mg 0.599mg Cashew
Histidine 0.456mg 0.241mg Cashew
Saturated Fat 7.783g 0.222g Winged bean
Monounsaturated Fat 23.797g 0.234g Cashew
Polyunsaturated fat 7.845g 0.174g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Winged bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
34%
Cashew
17%
Winged bean
Minerals Daily Need Coverage Score
200%
Cashew
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 5.91g)
Which food is lower in Saturated Fat?
Winged bean
Winged bean is lower in Saturated Fat (difference - 7.561g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
Cashew
Cashew is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.