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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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +1116.7%
Contains more CalciumCalcium +23.3%
Contains more PotassiumPotassium +12.6%
Contains more IronIron +234%
Contains more CopperCopper +58.4%
Contains more ZincZinc +315.8%
Contains more PhosphorusPhosphorus +1217.8%
Contains less SodiumSodium -65.7%
Contains more ManganeseManganese +211.1%
Contains more SeleniumSelenium +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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +11.6%
Contains more Vitamin B5Vitamin B5 +644.8%
Contains more Vitamin B6Vitamin B6 +456%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +31.6%
Contains more Vitamin B2Vitamin B2 +156.9%
Contains more Vitamin B3Vitamin B3 +54.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cashew Winged bean DV% diff.
Copper 2.195mg 1.386mg 90%
Phosphorus 593mg 45mg 78%
Fats 43.85g 0.9g 66%
Magnesium 292mg 24mg 64%
Monounsaturated fat 23.797g 0.234g 59%
Iron 6.68mg 2mg 59%
Polyunsaturated fat 7.845g 0.174g 51%
Manganese 1.655mg 0.532mg 49%
Zinc 5.78mg 1.39mg 40%
Selenium 19.9µg 0.7µg 35%
Saturated fat 7.783g 0.222g 34%
Vitamin K 34.1µg 28%
Vitamin B6 0.417mg 0.075mg 26%
Calories 553kcal 148kcal 20%
Vitamin B5 0.864mg 0.116mg 15%
Fiber 3.3g 13%
Protein 18.22g 11.6g 13%
Starch 23.49g 10%
Vitamin B2 0.058mg 0.149mg 7%
Vitamin E 0.9mg 6%
Vitamin B3 1.062mg 1.64mg 4%
Vitamin B1 0.423mg 0.379mg 4%
Potassium 660mg 586mg 2%
Folate 25µg 19µg 2%
Sodium 12mg 35mg 1%
Calcium 37mg 30mg 1%
Carbs 30.19g 28.1g 1%
Vitamin C 0.5mg 0mg 1%
Net carbs 26.89g 28.1g N/A
Sugar 5.91g N/A
Tryptophan 0.287mg 0.252mg 0%
Threonine 0.688mg 0.451mg 0%
Isoleucine 0.789mg 0.425mg 0%
Leucine 1.472mg 0.64mg 0%
Lysine 0.928mg 0.592mg 0%
Methionine 0.362mg 0.143mg 0%
Phenylalanine 0.951mg 0.451mg 0%
Valine 1.094mg 0.599mg 0%
Histidine 0.456mg 0.241mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cashew
Cashew
4
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
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 ProteinProtein +57.1%
Contains more FatsFats +4772.2%
Contains more OtherOther +27%
Contains more WaterWater +1003.8%
~equal in Carbs ~28.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cashew
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains more Mono. FatMonounsaturated fat +10069.7%
Contains more Poly. FatPolyunsaturated fat +4408.6%
Contains less Sat. FatSaturated fat -97.1%

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.