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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, and Phosphorus, however, Cassava is higher in Manganese.
  • Broad beans covers your daily need of Iron 15% more than Cassava.
  • Broad beans have 3 times more Phosphorus than Cassava. While Broad beans have 73mg of Phosphorus, Cassava has only 27mg.

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% 16% 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% 0.78% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin AVitamin A +1976.9%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broad beans Cassava
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broad beans Cassava Opinion
Calories 62kcal 160kcal Cassava
Protein 4.8g 1.36g Broad beans
Fats 0.5g 0.28g Broad beans
Vitamin C 19.8mg 20.6mg Cassava
Net carbs 6.5g 36.26g Cassava
Carbs 10.1g 38.06g Cassava
Magnesium 31mg 21mg Broad beans
Calcium 18mg 16mg Broad beans
Potassium 193mg 271mg Cassava
Iron 1.5mg 0.27mg Broad beans
Sugar 1.7g Broad beans
Fiber 3.6g 1.8g Broad beans
Copper 0.06mg 0.1mg Cassava
Zinc 0.47mg 0.34mg Broad beans
Phosphorus 73mg 27mg Broad beans
Sodium 41mg 14mg Cassava
Vitamin A 270IU 13IU Broad beans
Vitamin A 14µg 1µg Broad beans
Vitamin E 0.19mg Cassava
Manganese 0.261mg 0.384mg Cassava
Selenium 1µg 0.7µg Broad beans
Vitamin B1 0.128mg 0.087mg Broad beans
Vitamin B2 0.09mg 0.048mg Broad beans
Vitamin B3 1.2mg 0.854mg Broad beans
Vitamin B5 0.066mg 0.107mg Cassava
Vitamin B6 0.029mg 0.088mg Cassava
Vitamin K 1.9µg Cassava
Folate 58µg 27µg Broad beans
Choline 23.7mg Cassava
Saturated Fat 0.142g 0.074g Cassava
Monounsaturated Fat 0.02g 0.075g Cassava
Polyunsaturated fat 0.303g 0.048g Broad beans
Tryptophan 0.048mg 0.019mg Broad beans
Threonine 0.178mg 0.028mg Broad beans
Isoleucine 0.215mg 0.027mg Broad beans
Leucine 0.37mg 0.039mg Broad beans
Lysine 0.313mg 0.044mg Broad beans
Methionine 0.037mg 0.011mg Broad beans
Phenylalanine 0.195mg 0.026mg Broad beans
Valine 0.235mg 0.035mg Broad beans
Histidine 0.115mg 0.02mg Broad beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad beans Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
16%
Broad beans
14%
Cassava
Minerals Daily Need Coverage Score
21%
Broad beans
16%
Cassava

Comparison summary

Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.068g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.4)
Which food is lower in Sugar?
Broad beans
Broad beans is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Broad beans
Broad beans is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Broad beans
Broad beans is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.