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  6. Cashew vs. Yardlong bean (Asparagus bean) raw

Cashew vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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What are the main differences between cashew and yardlong bean (Asparagus bean) raw?

  • Cashew has more copper, iron, phosphorus, manganese, magnesium, zinc, selenium, vitamin B6, and vitamin B1 than yardlong bean (Asparagus bean) raw.
  • Cashew's daily need coverage for copper is 239% higher.
  • Yardlong bean (Asparagus bean) raw has 74 times less saturated fat than cashew. Cashew has 7.783g of saturated fat, while yardlong bean (Asparagus bean) raw has 0.105g.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than cashew (25).

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

Infographic

Cashew vs Yardlong bean (Asparagus bean) raw 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
8
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +563.6%
Contains more PotassiumPotassium +175%
Contains more IronIron +1321.3%
Contains more CopperCopper +4472.9%
Contains more ZincZinc +1462.2%
Contains more PhosphorusPhosphorus +905.1%
Contains more ManganeseManganese +707.3%
Contains more SeleniumSelenium +1226.7%
Contains more CalciumCalcium +35.1%
Contains less SodiumSodium -66.7%

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
6
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +295.3%
Contains more Vitamin B3Vitamin B3 +159%
Contains more Vitamin B5Vitamin B5 +1470.9%
Contains more Vitamin B6Vitamin B6 +1637.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +3660%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +89.7%
Contains more FolateFolate +148%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cashew Yardlong bean (Asparagus bean) raw DV% diff.
Copper 2.195mg 0.048mg 239%
Iron 6.68mg 0.47mg 78%
Phosphorus 593mg 59mg 76%
Fats 43.85g 0.4g 67%
Manganese 1.655mg 0.205mg 63%
Monounsaturated fat 23.797g 0.036g 59%
Magnesium 292mg 44mg 59%
Polyunsaturated fat 7.845g 0.169g 51%
Zinc 5.78mg 0.37mg 49%
Saturated fat 7.783g 0.105g 35%
Selenium 19.9µg 1.5µg 33%
Protein 18.22g 2.8g 31%
Vitamin B6 0.417mg 0.024mg 30%
Vitamin K 34.1µg 28%
Vitamin B1 0.423mg 0.107mg 26%
Calories 553kcal 47kcal 25%
Vitamin C 0.5mg 18.8mg 20%
Vitamin B5 0.864mg 0.055mg 16%
Fiber 3.3g 13%
Potassium 660mg 240mg 12%
Starch 23.49g 10%
Folate 25µg 62µg 9%
Carbs 30.19g 8.35g 7%
Vitamin E 0.9mg 6%
Vitamin A 0µg 43µg 5%
Vitamin B2 0.058mg 0.11mg 4%
Vitamin B3 1.062mg 0.41mg 4%
Calcium 37mg 50mg 1%
Net carbs 26.89g 8.35g N/A
Sugar 5.91g N/A
Sodium 12mg 4mg 0%
Tryptophan 0.287mg 0.032mg 0%
Threonine 0.688mg 0.104mg 0%
Isoleucine 0.789mg 0.15mg 0%
Leucine 1.472mg 0.2mg 0%
Lysine 0.928mg 0.184mg 0%
Methionine 0.362mg 0.04mg 0%
Phenylalanine 0.951mg 0.154mg 0%
Valine 1.094mg 0.162mg 0%
Histidine 0.456mg 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +550.7%
Contains more FatsFats +10862.5%
Contains more CarbsCarbs +261.6%
Contains more OtherOther +323.3%
Contains more WaterWater +1589.4%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +66002.8%
Contains more Poly. FatPolyunsaturated fat +4542%
Contains less Sat. FatSaturated fat -98.7%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.