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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.

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

Infographic

Yardlong bean (Asparagus bean) raw 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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
2
:
8
Cashew
Cashew
Contains more Calcium +35.1%
Contains less Sodium -66.7%
Contains more Iron +1321.3%
Contains more Magnesium +563.6%
Contains more Phosphorus +905.1%
Contains more Potassium +175%
Contains more Zinc +1462.2%
Contains more Copper +4472.9%
Contains more Manganese +707.3%
Contains more Selenium +1226.7%
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Cashew
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Calcium +35.1%
Contains less Sodium -66.7%
Contains more Iron +1321.3%
Contains more Magnesium +563.6%
Contains more Phosphorus +905.1%
Contains more Potassium +175%
Contains more Zinc +1462.2%
Contains more Copper +4472.9%
Contains more Manganese +707.3%
Contains more Selenium +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.
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
4
:
6
Cashew
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin C +3660%
Contains more Vitamin B2 +89.7%
Contains more Folate +148%
Contains more Vitamin B1 +295.3%
Contains more Vitamin B3 +159%
Contains more Vitamin B5 +1470.9%
Contains more Vitamin B6 +1637.5%
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Cashew
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 A +∞%
Contains more Vitamin C +3660%
Contains more Vitamin B2 +89.7%
Contains more Folate +148%
Contains more Vitamin B1 +295.3%
Contains more Vitamin B3 +159%
Contains more Vitamin B5 +1470.9%
Contains more Vitamin B6 +1637.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
1
:
4
Cashew
Cashew
Contains more Water +1589.4%
Contains more Protein +550.7%
Contains more Fats +10862.5%
Contains more Carbs +261.6%
Contains more Other +323.3%
Yardlong bean (Asparagus bean) raw
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Cashew
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 +1589.4%
Contains more Protein +550.7%
Contains more Fats +10862.5%
Contains more Carbs +261.6%
Contains more Other +323.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
1
:
2
Cashew
Cashew
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +66002.8%
Contains more Polyunsaturated fat +4542%
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Cashew
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -98.7%
Contains more Monounsaturated Fat +66002.8%
Contains more Polyunsaturated fat +4542%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) raw Cashew
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Cashew Opinion
Net carbs 8.35g 26.89g Cashew
Protein 2.8g 18.22g Cashew
Fats 0.4g 43.85g Cashew
Carbs 8.35g 30.19g Cashew
Calories 47kcal 553kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g Yardlong bean (Asparagus bean) raw
Fiber 3.3g Cashew
Calcium 50mg 37mg Yardlong bean (Asparagus bean) raw
Iron 0.47mg 6.68mg Cashew
Magnesium 44mg 292mg Cashew
Phosphorus 59mg 593mg Cashew
Potassium 240mg 660mg Cashew
Sodium 4mg 12mg Yardlong bean (Asparagus bean) raw
Zinc 0.37mg 5.78mg Cashew
Copper 0.048mg 2.195mg Cashew
Manganese 0.205mg 1.655mg Cashew
Selenium 1.5µg 19.9µg Cashew
Vitamin A 865IU 0IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 43µg 0µg Yardlong bean (Asparagus bean) raw
Vitamin E 0.9mg Cashew
Vitamin C 18.8mg 0.5mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.107mg 0.423mg Cashew
Vitamin B2 0.11mg 0.058mg Yardlong bean (Asparagus bean) raw
Vitamin B3 0.41mg 1.062mg Cashew
Vitamin B5 0.055mg 0.864mg Cashew
Vitamin B6 0.024mg 0.417mg Cashew
Folate 62µg 25µg Yardlong bean (Asparagus bean) raw
Vitamin K 34.1µg Cashew
Tryptophan 0.032mg 0.287mg Cashew
Threonine 0.104mg 0.688mg Cashew
Isoleucine 0.15mg 0.789mg Cashew
Leucine 0.2mg 1.472mg Cashew
Lysine 0.184mg 0.928mg Cashew
Methionine 0.04mg 0.362mg Cashew
Phenylalanine 0.154mg 0.951mg Cashew
Valine 0.162mg 1.094mg Cashew
Histidine 0.09mg 0.456mg Cashew
Saturated Fat 0.105g 7.783g Yardlong bean (Asparagus bean) raw
Monounsaturated Fat 0.036g 23.797g Cashew
Polyunsaturated fat 0.169g 7.845g Cashew

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw 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
19%
Yardlong bean (Asparagus bean) raw
34%
Cashew
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated Fat (difference - 7.678g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 61)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.