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Broad bean vs. Cassava — In-Depth Nutrition Comparison

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Summary of differences between Broad bean and Cassava

  • Broad bean has more Iron, Folate, Fiber, and Phosphorus, however, Cassava is higher in Manganese.
  • Broad bean covers your daily need of Iron 15% more than Cassava.
  • Broad bean has 3 times more Phosphorus than Cassava. While Broad bean has 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 bean 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.
Contains more Calcium +12.5%
Contains more Iron +455.6%
Contains more Magnesium +47.6%
Contains more Phosphorus +170.4%
Contains more Zinc +38.2%
Contains more Selenium +42.9%
Contains more Potassium +40.4%
Contains less Sodium -65.9%
Contains more Copper +66.7%
Contains more Manganese +47.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +12.5%
Contains more Iron +455.6%
Contains more Magnesium +47.6%
Contains more Phosphorus +170.4%
Contains more Zinc +38.2%
Contains more Selenium +42.9%
Contains more Potassium +40.4%
Contains less Sodium -65.9%
Contains more Copper +66.7%
Contains more Manganese +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.
:
Contains more Vitamin A +1976.9%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +40.5%
Contains more Folate +114.8%
Contains more Vitamin B5 +62.1%
Contains more Vitamin B6 +203.4%
Equal in Vitamin C - 20.6
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 13% 5%
Contains more Vitamin A +1976.9%
Contains more Vitamin B1 +47.1%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +40.5%
Contains more Folate +114.8%
Contains more Vitamin B5 +62.1%
Contains more Vitamin B6 +203.4%
Equal in Vitamin C - 20.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +252.9%
Contains more Fats +78.6%
Contains more Water +40.2%
Contains more Other +45.2%
Contains more Carbs +276.8%
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 Protein +252.9%
Contains more Fats +78.6%
Contains more Water +40.2%
Contains more Other +45.2%
Contains more Carbs +276.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +531.3%
Contains less Saturated Fat -47.9%
Contains more Monounsaturated Fat +275%
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +531.3%
Contains less Saturated Fat -47.9%
Contains more Monounsaturated 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 bean 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 bean Cassava Opinion
Net carbs 6.5g 36.26g Cassava
Protein 4.8g 1.36g Broad bean
Fats 0.5g 0.28g Broad bean
Carbs 10.1g 38.06g Cassava
Calories 62kcal 160kcal Cassava
Sugar 1.7g Broad bean
Fiber 3.6g 1.8g Broad bean
Calcium 18mg 16mg Broad bean
Iron 1.5mg 0.27mg Broad bean
Magnesium 31mg 21mg Broad bean
Phosphorus 73mg 27mg Broad bean
Potassium 193mg 271mg Cassava
Sodium 41mg 14mg Cassava
Zinc 0.47mg 0.34mg Broad bean
Copper 0.06mg 0.1mg Cassava
Manganese 0.261mg 0.384mg Cassava
Selenium 1µg 0.7µg Broad bean
Vitamin A 270IU 13IU Broad bean
Vitamin A RAE 14µg 1µg Broad bean
Vitamin E 0.19mg Cassava
Vitamin C 19.8mg 20.6mg Cassava
Vitamin B1 0.128mg 0.087mg Broad bean
Vitamin B2 0.09mg 0.048mg Broad bean
Vitamin B3 1.2mg 0.854mg Broad bean
Vitamin B5 0.066mg 0.107mg Cassava
Vitamin B6 0.029mg 0.088mg Cassava
Folate 58µg 27µg Broad bean
Choline 23.7mg Cassava
Vitamin K 1.9µg Cassava
Tryptophan 0.048mg 0.019mg Broad bean
Threonine 0.178mg 0.028mg Broad bean
Isoleucine 0.215mg 0.027mg Broad bean
Leucine 0.37mg 0.039mg Broad bean
Lysine 0.313mg 0.044mg Broad bean
Methionine 0.037mg 0.011mg Broad bean
Phenylalanine 0.195mg 0.026mg Broad bean
Valine 0.235mg 0.035mg Broad bean
Histidine 0.115mg 0.02mg Broad bean
Saturated Fat 0.142g 0.074g Cassava
Monounsaturated Fat 0.02g 0.075g Cassava
Polyunsaturated fat 0.303g 0.048g Broad bean

Which food is preferable for your diet?

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

People also compare

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 bean
14%
Cassava
Minerals Daily Need Coverage Score
21%
Broad bean
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 bean
Broad bean is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Broad bean
Broad bean is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Broad bean
Broad bean 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 bean - 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.