Winged bean vs. Cashew — In-Depth Nutrition Comparison
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What are the main differences between winged bean and cashew?
- 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 is lower in saturated fat.
We used Winged bean tuber, raw and Nuts, cashew nuts, raw types in this comparison.
Infographic
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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.
| 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.
| Contains more Vitamin B2Vitamin B2 | +156.9% |
| Contains more Vitamin B3Vitamin B3 | +54.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +11.6% |
| Contains more Vitamin B5Vitamin B5 | +644.8% |
| Contains more Vitamin B6Vitamin B6 | +456% |
| Contains more FolateFolate | +31.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.386mg | 2.195mg | 90% |
| Phosphorus | 45mg | 593mg | 78% |
| Fats | 0.9g | 43.85g | 66% |
| Magnesium | 24mg | 292mg | 64% |
| Monounsaturated fat | 0.234g | 23.797g | 59% |
| Iron | 2mg | 6.68mg | 59% |
| Polyunsaturated fat | 0.174g | 7.845g | 51% |
| Manganese | 0.532mg | 1.655mg | 49% |
| Zinc | 1.39mg | 5.78mg | 40% |
| Selenium | 0.7µg | 19.9µg | 35% |
| Saturated fat | 0.222g | 7.783g | 34% |
| Vitamin K | 34.1µg | 28% | |
| Vitamin B6 | 0.075mg | 0.417mg | 26% |
| Calories | 148kcal | 553kcal | 20% |
| Vitamin B5 | 0.116mg | 0.864mg | 15% |
| Fiber | 3.3g | 13% | |
| Protein | 11.6g | 18.22g | 13% |
| Starch | 23.49g | 10% | |
| Vitamin B2 | 0.149mg | 0.058mg | 7% |
| Vitamin E | 0.9mg | 6% | |
| Vitamin B3 | 1.64mg | 1.062mg | 4% |
| Vitamin B1 | 0.379mg | 0.423mg | 4% |
| Potassium | 586mg | 660mg | 2% |
| Folate | 19µg | 25µg | 2% |
| Sodium | 35mg | 12mg | 1% |
| Calcium | 30mg | 37mg | 1% |
| Carbs | 28.1g | 30.19g | 1% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 28.1g | 26.89g | N/A |
| Sugar | 5.91g | N/A | |
| Tryptophan | 0.252mg | 0.287mg | 0% |
| Threonine | 0.451mg | 0.688mg | 0% |
| Isoleucine | 0.425mg | 0.789mg | 0% |
| Leucine | 0.64mg | 1.472mg | 0% |
| Lysine | 0.592mg | 0.928mg | 0% |
| Methionine | 0.143mg | 0.362mg | 0% |
| Phenylalanine | 0.451mg | 0.951mg | 0% |
| Valine | 0.599mg | 1.094mg | 0% |
| Histidine | 0.241mg | 0.456mg | 0% |
| Fructose | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.6 g
Fats:
0.9 g
Carbs:
28.1 g
Water:
57.4 g
Other:
2 g
Protein:
18.22 g
Fats:
43.85 g
Carbs:
30.19 g
Water:
5.2 g
Other:
2.54 g
| Contains more WaterWater | +1003.8% |
| Contains more ProteinProtein | +57.1% |
| Contains more FatsFats | +4772.2% |
| Contains more OtherOther | +27% |
~equal in
Carbs
~30.19g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.222 g
Monounsaturated fat:
Mono. Fat
0.234 g
Polyunsaturated fat:
Poly. Fat
0.174 g
Saturated fat:
Sat. Fat
7.783 g
Monounsaturated fat:
Mono. Fat
23.797 g
Polyunsaturated fat:
Poly. Fat
7.845 g
| Contains less Sat. FatSaturated fat | -97.1% |
| Contains more Mono. FatMonounsaturated fat | +10069.7% |
| Contains more Poly. FatPolyunsaturated fat | +4408.6% |