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  6. Green beans vs. Cassava

Green beans vs. Cassava — In-Depth Nutrition Comparison

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What are the differences between green beans and cassava?

  • Green beans are higher in vitamin K, vitamin A, and fiber, yet cassava is higher in vitamin C.
  • Green beans' daily need coverage for vitamin K is 38% more.
  • Green beans have 49 times more vitamin A than cassava. While green beans have 633IU of vitamin A, cassava has only 13IU.
  • The amount of sugar in cassava is lower.
  • The glycemic index of green beans is lower.

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

Infographic

Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 CalciumCalcium +175%
Contains more IronIron +140.7%
Contains less SodiumSodium -92.9%
Contains more MagnesiumMagnesium +16.7%
Contains more PotassiumPotassium +85.6%
Contains more CopperCopper +75.4%
Contains more ZincZinc +36%
Contains more ManganeseManganese +34.7%
Contains more SeleniumSelenium +250%
~equal in Phosphorus ~27mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
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 +3100%
Contains more Vitamin EVitamin E +142.1%
Contains more Vitamin B2Vitamin B2 +102.1%
Contains more Vitamin KVitamin K +2421.1%
Contains more FolateFolate +22.2%
Contains more Vitamin CVitamin C +112.4%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B3Vitamin B3 +39.1%
Contains more Vitamin B5Vitamin B5 +44.6%
Contains more Vitamin B6Vitamin B6 +57.1%
Contains more CholineCholine +40.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Cassava DV% diff.
Vitamin K 47.9µg 1.9µg 38%
Vitamin C 9.7mg 20.6mg 12%
Carbs 7.88g 38.06g 10%
Calories 35kcal 160kcal 6%
Fiber 3.2g 1.8g 6%
Copper 0.057mg 0.1mg 5%
Iron 0.65mg 0.27mg 5%
Potassium 146mg 271mg 4%
Vitamin B2 0.097mg 0.048mg 4%
Manganese 0.285mg 0.384mg 4%
Calcium 44mg 16mg 3%
Vitamin A 32µg 1µg 3%
Folate 33µg 27µg 2%
Vitamin B6 0.056mg 0.088mg 2%
Vitamin B3 0.614mg 0.854mg 2%
Vitamin E 0.46mg 0.19mg 2%
Choline 16.9mg 23.7mg 1%
Polyunsaturated fat 0.145g 0.048g 1%
Vitamin B5 0.074mg 0.107mg 1%
Vitamin B1 0.074mg 0.087mg 1%
Protein 1.89g 1.36g 1%
Magnesium 18mg 21mg 1%
Sodium 1mg 14mg 1%
Selenium 0.2µg 0.7µg 1%
Zinc 0.25mg 0.34mg 1%
Fats 0.28g 0.28g 0%
Net carbs 4.68g 36.26g N/A
Sugar 3.63g 1.7g N/A
Phosphorus 29mg 27mg 0%
Saturated fat 0.064g 0.074g 0%
Monounsaturated fat 0.011g 0.075g 0%
Tryptophan 0.02mg 0.019mg 0%
Threonine 0.082mg 0.028mg 0%
Isoleucine 0.069mg 0.027mg 0%
Leucine 0.116mg 0.039mg 0%
Lysine 0.091mg 0.044mg 0%
Methionine 0.023mg 0.011mg 0%
Phenylalanine 0.069mg 0.026mg 0%
Valine 0.093mg 0.035mg 0%
Histidine 0.035mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +39%
Contains more WaterWater +49.5%
Contains more OtherOther +17.7%
Contains more CarbsCarbs +383%
~equal in Fats ~0.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 -13.5%
Contains more Poly. FatPolyunsaturated fat +202.1%
Contains more Mono. FatMonounsaturated fat +581.8%

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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 beans - 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.