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  6. Black turtle bean vs. Cassava

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.

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.
Black turtle bean
Black turtle bean
10
:
0
Cassava
Cassava
Contains more Calcium +900%
Contains more Iron +3122.2%
Contains more Magnesium +661.9%
Contains more Phosphorus +1529.6%
Contains more Potassium +453.5%
Contains less Sodium -35.7%
Contains more Zinc +547.1%
Contains more Copper +900%
Contains more Manganese +160.4%
Contains more Selenium +357.1%
Black turtle bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 327% 115% 189% 133% 2% 60% 334% 131% 18%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +900%
Contains more Iron +3122.2%
Contains more Magnesium +661.9%
Contains more Phosphorus +1529.6%
Contains more Potassium +453.5%
Contains less Sodium -35.7%
Contains more Zinc +547.1%
Contains more Copper +900%
Contains more Manganese +160.4%
Contains more Selenium +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.
Black turtle bean
Black turtle bean
9
:
1
Cassava
Cassava
Contains more Vitamin A +30.8%
Contains more Vitamin E +10.5%
Contains more Vitamin B1 +934.5%
Contains more Vitamin B2 +302.1%
Contains more Vitamin B3 +128.9%
Contains more Vitamin B5 +740.2%
Contains more Vitamin B6 +225%
Contains more Folate +1544.4%
Contains more Vitamin K +194.7%
Contains more Vitamin C +∞%
Equal in Vitamin E - 0.19
Black turtle bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 5% 0% 0% 225% 45% 37% 54% 66% 334% 0% 14%
Cassava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Contains more Vitamin A +30.8%
Contains more Vitamin E +10.5%
Contains more Vitamin B1 +934.5%
Contains more Vitamin B2 +302.1%
Contains more Vitamin B3 +128.9%
Contains more Vitamin B5 +740.2%
Contains more Vitamin B6 +225%
Contains more Folate +1544.4%
Contains more Vitamin K +194.7%
Contains more Vitamin C +∞%
Equal in Vitamin E - 0.19

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Black turtle bean
Black turtle bean
4
:
1
Cassava
Cassava
Contains more Protein +1462.5%
Contains more Fats +221.4%
Contains more Carbs +66.2%
Contains more Other +480.6%
Contains more Water +442.5%
Black turtle bean
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Protein +1462.5%
Contains more Fats +221.4%
Contains more Carbs +66.2%
Contains more Other +480.6%
Contains more Water +442.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Black turtle bean
Black turtle bean
2
:
1
Cassava
Cassava
Contains more Polyunsaturated fat +706.3%
Contains less Saturated Fat -68.1%
Equal in Monounsaturated Fat - 0.075
Black turtle bean
33% 11% 56%
Saturated Fat: 0.232 g
Monounsaturated Fat: 0.078 g
Polyunsaturated fat: 0.387 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +706.3%
Contains less Saturated Fat -68.1%
Equal in Monounsaturated Fat - 0.075

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 Opinion
Net carbs 47.75g 36.26g Black turtle bean
Protein 21.25g 1.36g Black turtle bean
Fats 0.9g 0.28g Black turtle bean
Carbs 63.25g 38.06g Black turtle bean
Calories 339kcal 160kcal Black turtle bean
Sugar 2.12g 1.7g Cassava
Fiber 15.5g 1.8g Black turtle bean
Calcium 160mg 16mg Black turtle bean
Iron 8.7mg 0.27mg Black turtle bean
Magnesium 160mg 21mg Black turtle bean
Phosphorus 440mg 27mg Black turtle bean
Potassium 1500mg 271mg Black turtle bean
Sodium 9mg 14mg Black turtle bean
Zinc 2.2mg 0.34mg Black turtle bean
Copper 1mg 0.1mg Black turtle bean
Manganese 1mg 0.384mg Black turtle bean
Selenium 3.2µg 0.7µg Black turtle bean
Vitamin A 17IU 13IU Black turtle bean
Vitamin A RAE 0µg 1µg Cassava
Vitamin E 0.21mg 0.19mg Black turtle bean
Vitamin C 0mg 20.6mg Cassava
Vitamin B1 0.9mg 0.087mg Black turtle bean
Vitamin B2 0.193mg 0.048mg Black turtle bean
Vitamin B3 1.955mg 0.854mg Black turtle bean
Vitamin B5 0.899mg 0.107mg Black turtle bean
Vitamin B6 0.286mg 0.088mg Black turtle bean
Folate 444µg 27µg Black turtle bean
Vitamin K 5.6µg 1.9µg Black turtle bean
Tryptophan 0.252mg 0.019mg Black turtle bean
Threonine 0.894mg 0.028mg Black turtle bean
Isoleucine 0.938mg 0.027mg Black turtle bean
Leucine 1.697mg 0.039mg Black turtle bean
Lysine 1.459mg 0.044mg Black turtle bean
Methionine 0.32mg 0.011mg Black turtle bean
Phenylalanine 1.149mg 0.026mg Black turtle bean
Valine 1.112mg 0.035mg Black turtle bean
Histidine 0.592mg 0.02mg Black turtle bean
Saturated Fat 0.232g 0.074g Cassava
Monounsaturated Fat 0.078g 0.075g Black turtle bean
Polyunsaturated fat 0.387g 0.048g Black turtle bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black turtle bean Cassava
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
65%
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.