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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

Winged bean vs Cashew 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.
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 75% 18% 20% 52% 5% 38% 462% 70% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
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.
:
7
Cashew
Contains more Vitamin B2 +156.9%
Contains more Vitamin B3 +54.4%
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%
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%
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%
Contains more Vitamin B2 +156.9%
Contains more Vitamin B3 +54.4%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1003.8%
Contains more Protein +57.1%
Contains more Fats +4772.2%
Contains more Other +27%
Equal in Carbs - 30.19
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
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
Contains more Water +1003.8%
Contains more Protein +57.1%
Contains more Fats +4772.2%
Contains more Other +27%
Equal in Carbs - 30.19

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Winged bean Cashew
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
17%
Winged bean
34%
Cashew
Minerals Daily Need Coverage Score
75%
Winged bean
200%
Cashew

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.