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  6. Navy bean raw vs. Cassava

Navy bean raw vs. Cassava — In-Depth Nutrition Comparison

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Significant differences between Navy bean raw and Cassava

  • The amount of Copper, Folate, Vitamin B1, Iron, Magnesium, Vitamin B5, Vitamin B2, Phosphorus, and Vitamin B6 in Navy bean raw is higher than in Cassava.
  • Navy bean raw covers your daily Copper needs 28% more than Cassava.
  • Cassava has 8 times less Vitamin B5 than Navy bean raw. Navy bean raw has 0.825mg of Vitamin B5, while Cassava has 0.107mg.

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

Infographic

Navy bean raw 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.
Navy bean raw
Navy bean raw
8
:
2
Cassava
Cassava
Contains more Iron +614.8%
Contains more Magnesium +381%
Contains more Phosphorus +270.4%
Contains more Potassium +13.3%
Contains more Zinc +161.8%
Contains more Copper +256%
Contains more Selenium +16.7%
Equal in Calcium - 16
Equal in Sodium - 14
Equal in Manganese - 0.384
Navy bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 73% 73% 43% 28% 2% 25% 119% 54% 4%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Iron +614.8%
Contains more Magnesium +381%
Contains more Phosphorus +270.4%
Contains more Potassium +13.3%
Contains more Zinc +161.8%
Contains more Copper +256%
Contains more Selenium +16.7%
Equal in Calcium - 16
Equal in Sodium - 14
Equal in Manganese - 0.384

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.
Navy bean raw
Navy bean raw
6
:
4
Cassava
Cassava
Contains more Vitamin B1 +348.3%
Contains more Vitamin B2 +347.9%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B5 +671%
Contains more Vitamin B6 +117%
Contains more Folate +388.9%
Contains more Vitamin A +225%
Equal in Vitamin C - 20.6
Navy bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
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 B1 +348.3%
Contains more Vitamin B2 +347.9%
Contains more Vitamin B3 +42.9%
Contains more Vitamin B5 +671%
Contains more Vitamin B6 +117%
Contains more Folate +388.9%
Contains more Vitamin A +225%
Equal in Vitamin C - 20.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean raw
Navy bean raw
4
:
1
Cassava
Cassava
Contains more Protein +352.2%
Contains more Fats +150%
Contains more Water +32.6%
Contains more Other +53.2%
Contains more Carbs +191.6%
Navy bean raw
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +352.2%
Contains more Fats +150%
Contains more Water +32.6%
Contains more Other +53.2%
Contains more Carbs +191.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean raw
Navy bean raw
1
:
2
Cassava
Cassava
Contains more Polyunsaturated fat +747.9%
Contains less Saturated Fat -12.9%
Contains more Monounsaturated Fat +44.2%
Navy bean raw
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +747.9%
Contains less Saturated Fat -12.9%
Contains more Monounsaturated Fat +44.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Navy bean raw Cassava Opinion
Net carbs 13.05g 36.26g Cassava
Protein 6.15g 1.36g Navy bean raw
Fats 0.7g 0.28g Navy bean raw
Carbs 13.05g 38.06g Cassava
Calories 67kcal 160kcal Cassava
Sugar 1.7g Navy bean raw
Fiber 1.8g Cassava
Calcium 15mg 16mg Cassava
Iron 1.93mg 0.27mg Navy bean raw
Magnesium 101mg 21mg Navy bean raw
Phosphorus 100mg 27mg Navy bean raw
Potassium 307mg 271mg Navy bean raw
Sodium 13mg 14mg Navy bean raw
Zinc 0.89mg 0.34mg Navy bean raw
Copper 0.356mg 0.1mg Navy bean raw
Manganese 0.408mg 0.384mg Navy bean raw
Selenium 0.6µg 0.7µg Cassava
Vitamin A 4IU 13IU Cassava
Vitamin A RAE 0µg 1µg Cassava
Vitamin E 0.19mg Cassava
Vitamin C 18.8mg 20.6mg Cassava
Vitamin B1 0.39mg 0.087mg Navy bean raw
Vitamin B2 0.215mg 0.048mg Navy bean raw
Vitamin B3 1.22mg 0.854mg Navy bean raw
Vitamin B5 0.825mg 0.107mg Navy bean raw
Vitamin B6 0.191mg 0.088mg Navy bean raw
Folate 132µg 27µg Navy bean raw
Vitamin K 1.9µg Cassava
Tryptophan 0.064mg 0.019mg Navy bean raw
Threonine 0.258mg 0.028mg Navy bean raw
Isoleucine 0.273mg 0.027mg Navy bean raw
Leucine 0.442mg 0.039mg Navy bean raw
Lysine 0.35mg 0.044mg Navy bean raw
Methionine 0.064mg 0.011mg Navy bean raw
Phenylalanine 0.31mg 0.026mg Navy bean raw
Valine 0.316mg 0.035mg Navy bean raw
Histidine 0.172mg 0.02mg Navy bean raw
Saturated Fat 0.085g 0.074g Cassava
Monounsaturated Fat 0.052g 0.075g Cassava
Polyunsaturated fat 0.407g 0.048g Navy bean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navy bean raw 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
35%
Navy bean raw
14%
Cassava
Minerals Daily Need Coverage Score
42%
Navy bean raw
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Navy bean raw
Navy bean raw is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Navy bean raw
Navy bean raw contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Navy bean raw
Navy bean raw is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Navy bean raw
Navy bean raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.011g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $1.1)
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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.