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  6. Baked beans vs. Cassava

Baked beans vs. Cassava — In-Depth Nutrition Comparison

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How are baked beans and cassava different?

  • Baked beans are higher in iron, fiber, phosphorus, selenium, copper, and folate; however, cassava is richer in vitamin C and manganese.
  • Daily need coverage for vitamin C for cassava is 22% higher.
  • Baked beans contain 30 times more sodium than cassava. While baked beans contain 422mg of sodium, cassava contains only 14mg.
  • Baked beans have a lower glycemic index (40) than cassava (94).

Beans, baked, home prepared and Cassava, raw are the varieties used in this article.

Infographic

Baked beans vs Cassava 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% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +104.8%
Contains more CalciumCalcium +281.3%
Contains more PotassiumPotassium +32.1%
Contains more IronIron +637%
Contains more CopperCopper +59%
Contains more ZincZinc +114.7%
Contains more PhosphorusPhosphorus +303.7%
Contains more SeleniumSelenium +714.3%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +50.6%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 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 +56.3%
Contains more Vitamin B5Vitamin B5 +44.9%
Contains more FolateFolate +77.8%
Contains more Vitamin CVitamin C +1772.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +109.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.048mg
~equal in Vitamin B6 ~0.088mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Cassava DV% diff.
Iron 1.99mg 0.27mg 22%
Vitamin C 1.1mg 20.6mg 22%
Sodium 422mg 14mg 18%
Fiber 5.5g 1.8g 15%
Phosphorus 109mg 27mg 12%
Selenium 5.7µg 0.7µg 9%
Saturated fat 1.948g 0.074g 9%
Protein 5.54g 1.36g 8%
Copper 0.159mg 0.1mg 7%
Fats 5.15g 0.28g 7%
Manganese 0.255mg 0.384mg 6%
Folate 48µg 27µg 5%
Carbs 21.63g 38.06g 5%
Calcium 61mg 16mg 5%
Polyunsaturated fat 0.74g 0.048g 5%
Magnesium 43mg 21mg 5%
Monounsaturated fat 2.133g 0.075g 5%
Zinc 0.73mg 0.34mg 4%
Vitamin B1 0.136mg 0.087mg 4%
Choline 23.7mg 4%
Vitamin B3 0.408mg 0.854mg 3%
Potassium 358mg 271mg 3%
Cholesterol 5mg 0mg 2%
Vitamin K 1.9µg 2%
Vitamin E 0.19mg 1%
Vitamin B5 0.155mg 0.107mg 1%
Calories 155kcal 160kcal 0%
Net carbs 16.13g 36.26g N/A
Sugar 1.7g N/A
Vitamin A 0µg 1µg 0%
Vitamin B2 0.049mg 0.048mg 0%
Vitamin B6 0.09mg 0.088mg 0%
Tryptophan 0.067mg 0.019mg 0%
Threonine 0.228mg 0.028mg 0%
Isoleucine 0.242mg 0.027mg 0%
Leucine 0.428mg 0.039mg 0%
Lysine 0.379mg 0.044mg 0%
Methionine 0.086mg 0.011mg 0%
Phenylalanine 0.287mg 0.026mg 0%
Valine 0.282mg 0.035mg 0%
Histidine 0.153mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +307.4%
Contains more FatsFats +1739.3%
Contains more OtherOther +304.8%
Contains more CarbsCarbs +76%
~equal in Water ~59.68g

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 +2744%
Contains more Poly. FatPolyunsaturated fat +1441.7%
Contains less Sat. FatSaturated fat -96.2%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.