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

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

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

  • 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 is lower in saturated fat.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than cashew (25).

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

Infographic

Yardlong bean (Asparagus bean) raw vs Cashew 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.
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%
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%
Contains more CalciumCalcium +35.1%
Contains less SodiumSodium -66.7%
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%

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.
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%
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%
Contains more Vitamin CVitamin C +3660%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +89.7%
Contains more FolateFolate +148%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Cashew DV% diff.
Copper 0.048mg 2.195mg 239%
Iron 0.47mg 6.68mg 78%
Phosphorus 59mg 593mg 76%
Fats 0.4g 43.85g 67%
Manganese 0.205mg 1.655mg 63%
Monounsaturated fat 0.036g 23.797g 59%
Magnesium 44mg 292mg 59%
Polyunsaturated fat 0.169g 7.845g 51%
Zinc 0.37mg 5.78mg 49%
Saturated fat 0.105g 7.783g 35%
Selenium 1.5µg 19.9µg 33%
Protein 2.8g 18.22g 31%
Vitamin B6 0.024mg 0.417mg 30%
Vitamin K 34.1µg 28%
Vitamin B1 0.107mg 0.423mg 26%
Calories 47kcal 553kcal 25%
Vitamin C 18.8mg 0.5mg 20%
Vitamin B5 0.055mg 0.864mg 16%
Fiber 3.3g 13%
Potassium 240mg 660mg 12%
Starch 23.49g 10%
Folate 62µg 25µg 9%
Carbs 8.35g 30.19g 7%
Vitamin E 0.9mg 6%
Vitamin A 43µg 0µg 5%
Vitamin B2 0.11mg 0.058mg 4%
Vitamin B3 0.41mg 1.062mg 4%
Calcium 50mg 37mg 1%
Net carbs 8.35g 26.89g N/A
Sugar 5.91g N/A
Sodium 4mg 12mg 0%
Tryptophan 0.032mg 0.287mg 0%
Threonine 0.104mg 0.688mg 0%
Isoleucine 0.15mg 0.789mg 0%
Leucine 0.2mg 1.472mg 0%
Lysine 0.184mg 0.928mg 0%
Methionine 0.04mg 0.362mg 0%
Phenylalanine 0.154mg 0.951mg 0%
Valine 0.162mg 1.094mg 0%
Histidine 0.09mg 0.456mg 0%
Fructose 0.05g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
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
Contains more WaterWater +1589.4%
Contains more ProteinProtein +550.7%
Contains more FatsFats +10862.5%
Contains more CarbsCarbs +261.6%
Contains more OtherOther +323.3%

Fat Type Comparison

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

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