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  6. Adzuki bean vs. Cassava

Adzuki bean vs. Cassava — In-Depth Nutrition Comparison

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A recap on differences between adzuki bean and cassava

  • Cassava has less folate, copper, iron, manganese, phosphorus, fiber, zinc, vitamin B1, potassium, and vitamin B5.
  • Adzuki bean covers your daily folate needs 149% more than cassava.
  • Cassava contains 18 times less iron than adzuki bean. Adzuki bean contains 4.98mg of iron, while cassava contains 0.27mg.
  • The glycemic index of cassava is higher.

Food varieties used in this article are Beans, adzuki, mature seeds, raw and Cassava, raw.

Infographic

Adzuki bean 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 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
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 +504.8%
Contains more CalciumCalcium +312.5%
Contains more PotassiumPotassium +362.7%
Contains more IronIron +1744.4%
Contains more CopperCopper +994%
Contains more ZincZinc +1382.4%
Contains more PhosphorusPhosphorus +1311.1%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +350.5%
Contains more SeleniumSelenium +342.9%

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.
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 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
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 +423%
Contains more Vitamin B2Vitamin B2 +358.3%
Contains more Vitamin B3Vitamin B3 +208%
Contains more Vitamin B5Vitamin B5 +1274.8%
Contains more Vitamin B6Vitamin B6 +298.9%
Contains more FolateFolate +2203.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Adzuki bean Cassava DV% diff.
Folate 622µg 27µg 149%
Copper 1.094mg 0.1mg 110%
Manganese 1.73mg 0.384mg 59%
Iron 4.98mg 0.27mg 59%
Phosphorus 381mg 27mg 51%
Fiber 12.7g 1.8g 44%
Zinc 5.04mg 0.34mg 43%
Protein 19.87g 1.36g 37%
Vitamin B1 0.455mg 0.087mg 31%
Potassium 1254mg 271mg 29%
Vitamin B5 1.471mg 0.107mg 27%
Magnesium 127mg 21mg 25%
Vitamin C 0mg 20.6mg 23%
Vitamin B6 0.351mg 0.088mg 20%
Vitamin B2 0.22mg 0.048mg 13%
Vitamin B3 2.63mg 0.854mg 11%
Calories 329kcal 160kcal 8%
Carbs 62.9g 38.06g 8%
Calcium 66mg 16mg 5%
Selenium 3.1µg 0.7µg 4%
Choline 23.7mg 4%
Vitamin K 1.9µg 2%
Vitamin E 0.19mg 1%
Saturated fat 0.191g 0.074g 1%
Fats 0.53g 0.28g 0%
Net carbs 50.2g 36.26g N/A
Sugar 1.7g N/A
Sodium 5mg 14mg 0%
Vitamin A 1µg 1µg 0%
Monounsaturated fat 0.05g 0.075g 0%
Polyunsaturated fat 0.113g 0.048g 0%
Tryptophan 0.191mg 0.019mg 0%
Threonine 0.674mg 0.028mg 0%
Isoleucine 0.791mg 0.027mg 0%
Leucine 1.668mg 0.039mg 0%
Lysine 1.497mg 0.044mg 0%
Methionine 0.21mg 0.011mg 0%
Phenylalanine 1.052mg 0.026mg 0%
Valine 1.023mg 0.035mg 0%
Histidine 0.524mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 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 +1361%
Contains more FatsFats +89.3%
Contains more CarbsCarbs +65.3%
Contains more OtherOther +425.8%
Contains more WaterWater +344%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 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 Poly. FatPolyunsaturated fat +135.4%
Contains less Sat. FatSaturated fat -61.3%
Contains more Mono. FatMonounsaturated fat +50%

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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.