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  6. Green bean raw vs. Cassava

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

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What are the main differences between green bean raw and cassava?

  • Green bean raw is richer in vitamin K, vitamin A, and iron, yet cassava is richer in vitamin C and manganese.
  • Green bean raw's daily need coverage for vitamin K is 34% higher.
  • Green bean raw has 53 times more vitamin A than cassava. Green bean raw has 690IU of vitamin A, while cassava has 13IU.
  • Green bean raw has a lower glycemic index than cassava.

We used Beans, snap, green, raw and Cassava, raw types in this comparison.

Infographic

Green 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
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 +19%
Contains more CalciumCalcium +131.3%
Contains more IronIron +281.5%
Contains more PhosphorusPhosphorus +40.7%
Contains less SodiumSodium -57.1%
Contains more PotassiumPotassium +28.4%
Contains more CopperCopper +44.9%
Contains more ZincZinc +41.7%
Contains more ManganeseManganese +77.8%
Contains more SeleniumSelenium +16.7%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
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 +3400%
Contains more Vitamin EVitamin E +115.8%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B5Vitamin B5 +110.3%
Contains more Vitamin B6Vitamin B6 +60.2%
Contains more Vitamin KVitamin K +2163.2%
Contains more FolateFolate +22.2%
Contains more Vitamin CVitamin C +68.9%
Contains more Vitamin B3Vitamin B3 +16.3%
Contains more CholineCholine +54.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Cassava DV% diff.
Vitamin K 43µg 1.9µg 34%
Carbs 6.97g 38.06g 10%
Iron 1.03mg 0.27mg 10%
Vitamin C 12.2mg 20.6mg 9%
Manganese 0.216mg 0.384mg 7%
Calories 31kcal 160kcal 6%
Vitamin A 35µg 1µg 4%
Vitamin B6 0.141mg 0.088mg 4%
Vitamin B2 0.104mg 0.048mg 4%
Fiber 2.7g 1.8g 4%
Copper 0.069mg 0.1mg 3%
Choline 15.3mg 23.7mg 2%
Folate 33µg 27µg 2%
Vitamin B5 0.225mg 0.107mg 2%
Fructose 1.39g 2%
Phosphorus 38mg 27mg 2%
Calcium 37mg 16mg 2%
Potassium 211mg 271mg 2%
Vitamin B3 0.734mg 0.854mg 1%
Magnesium 25mg 21mg 1%
Vitamin E 0.41mg 0.19mg 1%
Zinc 0.24mg 0.34mg 1%
Protein 1.83g 1.36g 1%
Fats 0.22g 0.28g 0%
Net carbs 4.27g 36.26g N/A
Sugar 3.26g 1.7g N/A
Starch 0.88g 0%
Sodium 6mg 14mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B1 0.082mg 0.087mg 0%
Saturated fat 0.05g 0.074g 0%
Monounsaturated fat 0.01g 0.075g 0%
Polyunsaturated fat 0.113g 0.048g 0%
Tryptophan 0.019mg 0.019mg 0%
Threonine 0.079mg 0.028mg 0%
Isoleucine 0.066mg 0.027mg 0%
Leucine 0.112mg 0.039mg 0%
Lysine 0.088mg 0.044mg 0%
Methionine 0.022mg 0.011mg 0%
Phenylalanine 0.067mg 0.026mg 0%
Valine 0.09mg 0.035mg 0%
Histidine 0.034mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 +34.6%
Contains more WaterWater +51.3%
Contains more FatsFats +27.3%
Contains more CarbsCarbs +446.1%
~equal in Other ~0.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 less Sat. FatSaturated fat -32.4%
Contains more Poly. FatPolyunsaturated fat +135.4%
Contains more Mono. FatMonounsaturated fat +650%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.