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  6. Broad beans vs. Cassava

Broad beans vs. Cassava — In-Depth Nutrition Comparison

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Summary of differences between broad beans and cassava

  • Broad beans have more iron, folate, fiber, phosphorus, and vitamin A; however, cassava is higher in manganese.
  • Broad beans cover your daily need for iron, 15% more than cassava.
  • Broad beans have 21 times more vitamin A than cassava. While broad beans have 270IU of vitamin A, cassava has only 13IU.
  • The glycemic index of cassava is higher.

These are the specific foods used in this comparison Broadbeans, immature seeds, cooked, boiled, drained, without salt and Cassava, raw.

Infographic

Broad beans 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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
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 +47.6%
Contains more CalciumCalcium +12.5%
Contains more IronIron +455.6%
Contains more ZincZinc +38.2%
Contains more PhosphorusPhosphorus +170.4%
Contains more SeleniumSelenium +42.9%
Contains more PotassiumPotassium +40.4%
Contains more CopperCopper +66.7%
Contains less SodiumSodium -65.9%
Contains more ManganeseManganese +47.1%

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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 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 AVitamin A +1300%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B3Vitamin B3 +40.5%
Contains more FolateFolate +114.8%
Contains more Vitamin B5Vitamin B5 +62.1%
Contains more Vitamin B6Vitamin B6 +203.4%
~equal in Vitamin C ~20.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad beans Cassava DV% diff.
Iron 1.5mg 0.27mg 15%
Carbs 10.1g 38.06g 9%
Folate 58µg 27µg 8%
Protein 4.8g 1.36g 7%
Phosphorus 73mg 27mg 7%
Fiber 3.6g 1.8g 7%
Calories 62kcal 160kcal 5%
Vitamin B6 0.029mg 0.088mg 5%
Manganese 0.261mg 0.384mg 5%
Copper 0.06mg 0.1mg 4%
Choline 23.7mg 4%
Vitamin B2 0.09mg 0.048mg 3%
Vitamin B1 0.128mg 0.087mg 3%
Magnesium 31mg 21mg 2%
Polyunsaturated fat 0.303g 0.048g 2%
Vitamin K 1.9µg 2%
Potassium 193mg 271mg 2%
Vitamin B3 1.2mg 0.854mg 2%
Zinc 0.47mg 0.34mg 1%
Vitamin B5 0.066mg 0.107mg 1%
Vitamin C 19.8mg 20.6mg 1%
Sodium 41mg 14mg 1%
Vitamin E 0.19mg 1%
Vitamin A 14µg 1µg 1%
Selenium 1µg 0.7µg 1%
Fats 0.5g 0.28g 0%
Net carbs 6.5g 36.26g N/A
Calcium 18mg 16mg 0%
Sugar 1.7g N/A
Saturated fat 0.142g 0.074g 0%
Monounsaturated fat 0.02g 0.075g 0%
Tryptophan 0.048mg 0.019mg 0%
Threonine 0.178mg 0.028mg 0%
Isoleucine 0.215mg 0.027mg 0%
Leucine 0.37mg 0.039mg 0%
Lysine 0.313mg 0.044mg 0%
Methionine 0.037mg 0.011mg 0%
Phenylalanine 0.195mg 0.026mg 0%
Valine 0.235mg 0.035mg 0%
Histidine 0.115mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 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 +252.9%
Contains more FatsFats +78.6%
Contains more WaterWater +40.2%
Contains more OtherOther +45.2%
Contains more CarbsCarbs +276.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 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 +531.3%
Contains less Sat. FatSaturated fat -47.9%
Contains more Mono. FatMonounsaturated fat +275%

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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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.