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Green bean vs. Cassava — In-Depth Nutrition Comparison

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What are the differences between Green bean and Cassava?

  • Green bean is higher in Vitamin K, and Fiber, yet Cassava is higher in Vitamin C.
  • Green bean's daily need coverage for Vitamin K is 38% more.
  • Green bean has 3 times more Calcium than Cassava. While Green bean has 44mg of Calcium, Cassava has only 16mg.
  • The amount of Sugar in Cassava is lower.

We used Beans, snap, green, cooked, boiled, drained, without salt and Cassava, raw types in this article.

Infographic

Green bean 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.
Contains more Calcium +175%
Contains more Iron +140.7%
Contains less Sodium -92.9%
Contains more Magnesium +16.7%
Contains more Potassium +85.6%
Contains more Zinc +36%
Contains more Copper +75.4%
Contains more Manganese +34.7%
Contains more Selenium +250%
Equal in Phosphorus - 27
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +175%
Contains more Iron +140.7%
Contains less Sodium -92.9%
Contains more Magnesium +16.7%
Contains more Potassium +85.6%
Contains more Zinc +36%
Contains more Copper +75.4%
Contains more Manganese +34.7%
Contains more Selenium +250%
Equal in Phosphorus - 27

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 +4769.2%
Contains more Vitamin E +142.1%
Contains more Vitamin B2 +102.1%
Contains more Folate +22.2%
Contains more Vitamin K +2421.1%
Contains more Vitamin C +112.4%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +39.1%
Contains more Vitamin B5 +44.6%
Contains more Vitamin B6 +57.1%
Contains more Choline +40.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 10% 120%
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 +4769.2%
Contains more Vitamin E +142.1%
Contains more Vitamin B2 +102.1%
Contains more Folate +22.2%
Contains more Vitamin K +2421.1%
Contains more Vitamin C +112.4%
Contains more Vitamin B1 +17.6%
Contains more Vitamin B3 +39.1%
Contains more Vitamin B5 +44.6%
Contains more Vitamin B6 +57.1%
Contains more Choline +40.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +39%
Contains more Water +49.5%
Contains more Other +17.7%
Contains more Carbs +383%
Equal in Fats - 0.28
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 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 +39%
Contains more Water +49.5%
Contains more Other +17.7%
Contains more Carbs +383%
Equal in Fats - 0.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -13.5%
Contains more Polyunsaturated fat +202.1%
Contains more Monounsaturated Fat +581.8%
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -13.5%
Contains more Polyunsaturated fat +202.1%
Contains more Monounsaturated Fat +581.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Green bean Cassava Opinion
Net carbs 4.68g 36.26g Cassava
Protein 1.89g 1.36g Green bean
Fats 0.28g 0.28g
Carbs 7.88g 38.06g Cassava
Calories 35kcal 160kcal Cassava
Sugar 3.63g 1.7g Cassava
Fiber 3.2g 1.8g Green bean
Calcium 44mg 16mg Green bean
Iron 0.65mg 0.27mg Green bean
Magnesium 18mg 21mg Cassava
Phosphorus 29mg 27mg Green bean
Potassium 146mg 271mg Cassava
Sodium 1mg 14mg Green bean
Zinc 0.25mg 0.34mg Cassava
Copper 0.057mg 0.1mg Cassava
Manganese 0.285mg 0.384mg Cassava
Selenium 0.2µg 0.7µg Cassava
Vitamin A 633IU 13IU Green bean
Vitamin A RAE 32µg 1µg Green bean
Vitamin E 0.46mg 0.19mg Green bean
Vitamin C 9.7mg 20.6mg Cassava
Vitamin B1 0.074mg 0.087mg Cassava
Vitamin B2 0.097mg 0.048mg Green bean
Vitamin B3 0.614mg 0.854mg Cassava
Vitamin B5 0.074mg 0.107mg Cassava
Vitamin B6 0.056mg 0.088mg Cassava
Folate 33µg 27µg Green bean
Choline 16.9mg 23.7mg Cassava
Vitamin K 47.9µg 1.9µg Green bean
Tryptophan 0.02mg 0.019mg Green bean
Threonine 0.082mg 0.028mg Green bean
Isoleucine 0.069mg 0.027mg Green bean
Leucine 0.116mg 0.039mg Green bean
Lysine 0.091mg 0.044mg Green bean
Methionine 0.023mg 0.011mg Green bean
Phenylalanine 0.069mg 0.026mg Green bean
Valine 0.093mg 0.035mg Green bean
Histidine 0.035mg 0.02mg Green bean
Saturated Fat 0.064g 0.074g Green bean
Monounsaturated Fat 0.011g 0.075g Cassava
Polyunsaturated fat 0.145g 0.048g Green bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Cassava
Low Fats diet Equal
Low Carbs diet ok
Low Calories 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
23%
Green bean
14%
Cassava
Minerals Daily Need Coverage Score
14%
Green bean
16%
Cassava

Comparison summary

Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 74)
Which food is lower in Sugar?
Cassava
Cassava is lower in Sugar (difference - 1.93g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $1.6)
Which food is richer in minerals?
Cassava
Cassava 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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.