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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
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
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 E Vitamin 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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

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
Calories 553kcal 148kcal Cashew
Protein 18.22g 11.6g Cashew
Fats 43.85g 0.9g Cashew
Vitamin C 0.5mg 0mg Cashew
Net carbs 26.89g 28.1g Winged bean
Carbs 30.19g 28.1g Cashew
Magnesium 292mg 24mg Cashew
Calcium 37mg 30mg Cashew
Potassium 660mg 586mg Cashew
Iron 6.68mg 2mg Cashew
Sugar 5.91g Winged bean
Fiber 3.3g Cashew
Copper 2.195mg 1.386mg Cashew
Zinc 5.78mg 1.39mg Cashew
Starch 23.49g Cashew
Phosphorus 593mg 45mg Cashew
Sodium 12mg 35mg Cashew
Vitamin E 0.9mg Cashew
Manganese 1.655mg 0.532mg Cashew
Selenium 19.9µg 0.7µg 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
Vitamin K 34.1µg Cashew
Folate 25µg 19µg Cashew
Saturated Fat 7.783g 0.222g Winged bean
Monounsaturated Fat 23.797g 0.234g Cashew
Polyunsaturated fat 7.845g 0.174g 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
Fructose 0.05g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Cashew
15%
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.