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Bean raw vs. Cassava — In-Depth Nutrition Comparison

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What are the main differences between bean raw and cassava?

  • Cassava has less folate, copper, iron, phosphorus, fiber, vitamin B1, selenium, magnesium, manganese, and potassium than bean raw.
  • Bean raw's daily need coverage for folate is 125% higher.
  • Bean raw has 40 times more selenium than cassava. Bean raw has 27.9µg of selenium, while cassava has 0.7µg.
  • Bean raw has a lower glycemic index than cassava.

We used Beans, pinto, mature seeds, raw and Cassava, raw types in this comparison.

Infographic

Bean raw vs Cassava 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more MagnesiumMagnesium +738.1%
Contains more CalciumCalcium +606.3%
Contains more PotassiumPotassium +414%
Contains more IronIron +1777.8%
Contains more CopperCopper +793%
Contains more ZincZinc +570.6%
Contains more PhosphorusPhosphorus +1422.2%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +199%
Contains more SeleniumSelenium +3885.7%

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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin B1Vitamin B1 +719.5%
Contains more Vitamin B2Vitamin B2 +341.7%
Contains more Vitamin B3Vitamin B3 +37.5%
Contains more Vitamin B5Vitamin B5 +633.6%
Contains more Vitamin B6Vitamin B6 +438.6%
Contains more Vitamin KVitamin K +194.7%
Contains more FolateFolate +1844.4%
Contains more CholineCholine +179.3%
Contains more Vitamin CVitamin C +227%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~0.19mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +1475%
Contains more FatsFats +339.3%
Contains more CarbsCarbs +64.3%
Contains more OtherOther +459.7%
Contains more WaterWater +426.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +205.3%
Contains more Poly. FatPolyunsaturated fat +747.9%
Contains less Sat. FatSaturated fat -68.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bean raw Cassava
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 Bean raw Cassava DV% diff.
Folate 525µg 27µg 125%
Copper 0.893mg 0.1mg 88%
Iron 5.07mg 0.27mg 60%
Fiber 15.5g 1.8g 55%
Phosphorus 411mg 27mg 55%
Vitamin B1 0.713mg 0.087mg 52%
Selenium 27.9µg 0.7µg 49%
Protein 21.42g 1.36g 40%
Magnesium 176mg 21mg 37%
Potassium 1393mg 271mg 33%
Manganese 1.148mg 0.384mg 33%
Vitamin B6 0.474mg 0.088mg 30%
Zinc 2.28mg 0.34mg 18%
Vitamin C 6.3mg 20.6mg 16%
Vitamin B5 0.785mg 0.107mg 14%
Starch 34.17g 14%
Vitamin B2 0.212mg 0.048mg 13%
Calcium 113mg 16mg 10%
Calories 347kcal 160kcal 9%
Carbs 62.55g 38.06g 8%
Choline 66.2mg 23.7mg 8%
Vitamin K 5.6µg 1.9µg 3%
Polyunsaturated fat 0.407g 0.048g 2%
Vitamin B3 1.174mg 0.854mg 2%
Fats 1.23g 0.28g 1%
Saturated fat 0.235g 0.074g 1%
Net carbs 47.05g 36.26g N/A
Sugar 2.11g 1.7g N/A
Sodium 12mg 14mg 0%
Vitamin E 0.21mg 0.19mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.229g 0.075g 0%
Tryptophan 0.237mg 0.019mg 0%
Threonine 0.81mg 0.028mg 0%
Isoleucine 0.871mg 0.027mg 0%
Leucine 1.558mg 0.039mg 0%
Lysine 1.356mg 0.044mg 0%
Methionine 0.259mg 0.011mg 0%
Phenylalanine 1.095mg 0.026mg 0%
Valine 0.998mg 0.035mg 0%
Histidine 0.556mg 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean raw Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
67%
Bean raw
14%
Cassava
Minerals Daily Need Coverage Score
131%
Bean raw
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 0.41g)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 0.161g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $1.3)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Bean raw
Bean raw is lower in glycemic index (difference - 61)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw 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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.