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  6. Cassava vs. Baked beans

Cassava vs. Baked beans — In-Depth Nutrition Comparison

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How are cassava and baked beans different?

  • Cassava is higher in vitamin C and manganese; however, baked beans are richer in iron, fiber, phosphorus, selenium, copper, and folate.
  • Daily need coverage for vitamin C for cassava is 22% higher.
  • Cassava contains 2 times more manganese than baked beans. While cassava contains 0.384mg of manganese, baked beans contain only 0.255mg.
  • Cassava has less saturated fat.
  • Baked beans have a lower glycemic index (40) than cassava (94).

Cassava, raw and Beans, baked, home prepared are the varieties used in this article.

Infographic

Cassava vs Baked beans 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +50.6%
Contains more MagnesiumMagnesium +104.8%
Contains more CalciumCalcium +281.3%
Contains more PotassiumPotassium +32.1%
Contains more IronIron +637%
Contains more CopperCopper +59%
Contains more ZincZinc +114.7%
Contains more PhosphorusPhosphorus +303.7%
Contains more SeleniumSelenium +714.3%

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 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +1772.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +109.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +56.3%
Contains more Vitamin B5Vitamin B5 +44.9%
Contains more FolateFolate +77.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.049mg
~equal in Vitamin B6 ~0.09mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Baked beans DV% diff.
Iron 0.27mg 1.99mg 22%
Vitamin C 20.6mg 1.1mg 22%
Sodium 14mg 422mg 18%
Fiber 1.8g 5.5g 15%
Phosphorus 27mg 109mg 12%
Selenium 0.7µg 5.7µg 9%
Saturated fat 0.074g 1.948g 9%
Protein 1.36g 5.54g 8%
Copper 0.1mg 0.159mg 7%
Fats 0.28g 5.15g 7%
Manganese 0.384mg 0.255mg 6%
Folate 27µg 48µg 5%
Carbs 38.06g 21.63g 5%
Calcium 16mg 61mg 5%
Polyunsaturated fat 0.048g 0.74g 5%
Magnesium 21mg 43mg 5%
Monounsaturated fat 0.075g 2.133g 5%
Zinc 0.34mg 0.73mg 4%
Vitamin B1 0.087mg 0.136mg 4%
Choline 23.7mg 4%
Vitamin B3 0.854mg 0.408mg 3%
Potassium 271mg 358mg 3%
Cholesterol 0mg 5mg 2%
Vitamin K 1.9µg 2%
Vitamin E 0.19mg 1%
Vitamin B5 0.107mg 0.155mg 1%
Calories 160kcal 155kcal 0%
Net carbs 36.26g 16.13g N/A
Sugar 1.7g N/A
Vitamin A 1µg 0µg 0%
Vitamin B2 0.048mg 0.049mg 0%
Vitamin B6 0.088mg 0.09mg 0%
Tryptophan 0.019mg 0.067mg 0%
Threonine 0.028mg 0.228mg 0%
Isoleucine 0.027mg 0.242mg 0%
Leucine 0.039mg 0.428mg 0%
Lysine 0.044mg 0.379mg 0%
Methionine 0.011mg 0.086mg 0%
Phenylalanine 0.026mg 0.287mg 0%
Valine 0.035mg 0.282mg 0%
Histidine 0.02mg 0.153mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more CarbsCarbs +76%
Contains more ProteinProtein +307.4%
Contains more FatsFats +1739.3%
Contains more OtherOther +304.8%
~equal in Water ~65.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +2744%
Contains more Poly. FatPolyunsaturated fat +1441.7%

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.