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Black turtle bean vs. Cassava — In-Depth Nutrition Comparison

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Significant differences between black turtle bean and cassava

  • Black turtle bean has more iron, folate, copper, vitamin B1, phosphorus, fiber, potassium, magnesium, and manganese; however, cassava is richer in vitamin C.
  • Black turtle bean covers your daily iron needs 105% more than cassava.
  • Cassava has 16 times less folate than black turtle bean. Black turtle bean has 444µg of folate, while cassava has 27µg.
  • Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of black turtle bean is 20.

Specific food types used in this comparison are Beans, black turtle, mature seeds, raw and Cassava, raw.

Infographic

Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 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 +661.9%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +453.5%
Contains more IronIron +3122.2%
Contains more CopperCopper +900%
Contains more ZincZinc +547.1%
Contains more PhosphorusPhosphorus +1529.6%
Contains less SodiumSodium -35.7%
Contains more ManganeseManganese +160.4%
Contains more SeleniumSelenium +357.1%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 +934.5%
Contains more Vitamin B2Vitamin B2 +302.1%
Contains more Vitamin B3Vitamin B3 +128.9%
Contains more Vitamin B5Vitamin B5 +740.2%
Contains more Vitamin B6Vitamin B6 +225%
Contains more Vitamin KVitamin K +194.7%
Contains more FolateFolate +1544.4%
Contains more Vitamin CVitamin C +∞%
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% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +1462.5%
Contains more FatsFats +221.4%
Contains more CarbsCarbs +66.2%
Contains more OtherOther +480.6%
Contains more WaterWater +442.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 +706.3%
Contains less Sat. FatSaturated fat -68.1%
~equal in Monounsaturated fat ~0.075g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Black turtle bean 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 Black turtle bean Cassava DV% diff.
Iron 8.7mg 0.27mg 105%
Folate 444µg 27µg 104%
Copper 1mg 0.1mg 100%
Vitamin B1 0.9mg 0.087mg 68%
Phosphorus 440mg 27mg 59%
Fiber 15.5g 1.8g 55%
Protein 21.25g 1.36g 40%
Potassium 1500mg 271mg 36%
Magnesium 160mg 21mg 33%
Manganese 1mg 0.384mg 27%
Vitamin C 0mg 20.6mg 23%
Zinc 2.2mg 0.34mg 17%
Vitamin B5 0.899mg 0.107mg 16%
Vitamin B6 0.286mg 0.088mg 15%
Calcium 160mg 16mg 14%
Vitamin B2 0.193mg 0.048mg 11%
Calories 339kcal 160kcal 9%
Carbs 63.25g 38.06g 8%
Vitamin B3 1.955mg 0.854mg 7%
Selenium 3.2µg 0.7µg 5%
Choline 23.7mg 4%
Vitamin K 5.6µg 1.9µg 3%
Polyunsaturated fat 0.387g 0.048g 2%
Saturated fat 0.232g 0.074g 1%
Fats 0.9g 0.28g 1%
Net carbs 47.75g 36.26g N/A
Sugar 2.12g 1.7g N/A
Sodium 9mg 14mg 0%
Vitamin E 0.21mg 0.19mg 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 0.078g 0.075g 0%
Tryptophan 0.252mg 0.019mg 0%
Threonine 0.894mg 0.028mg 0%
Isoleucine 0.938mg 0.027mg 0%
Leucine 1.697mg 0.039mg 0%
Lysine 1.459mg 0.044mg 0%
Methionine 0.32mg 0.011mg 0%
Phenylalanine 1.149mg 0.026mg 0%
Valine 1.112mg 0.035mg 0%
Histidine 0.592mg 0.02mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean 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
60%
Black turtle bean
14%
Cassava
Minerals Daily Need Coverage Score
135%
Black turtle bean
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 0.42g)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 0.158g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $1.4)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 74)
Which food is richer in minerals?
Black turtle bean
Black turtle bean is relatively richer in minerals
Which food is richer in vitamins?
Black turtle bean
Black turtle bean 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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.