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Cassava vs. Broad beans — In-Depth Nutrition Comparison

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Summary of differences between cassava and broad beans

  • Cassava has more manganese; however, broad beans are higher in iron, folate, fiber, and phosphorus.
  • Broad beans cover your daily need for iron, 15% more than cassava.
  • The glycemic index of cassava is higher.

These are the specific foods used in this comparison Cassava, raw and Broadbeans, immature seeds, cooked, boiled, drained, without salt.

Infographic

Cassava vs Broad beans 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 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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Contains more PotassiumPotassium +40.4%
Contains more CopperCopper +66.7%
Contains less SodiumSodium -65.9%
Contains more ManganeseManganese +47.1%
Contains more MagnesiumMagnesium +47.6%
Contains more CalciumCalcium +12.5%
Contains more IronIron +455.6%
Contains more ZincZinc +38.2%
Contains more PhosphorusPhosphorus +170.4%
Contains more SeleniumSelenium +42.9%

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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +62.1%
Contains more Vitamin B6Vitamin B6 +203.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B3Vitamin B3 +40.5%
Contains more FolateFolate +114.8%
~equal in Vitamin C ~19.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more CarbsCarbs +276.8%
Contains more ProteinProtein +252.9%
Contains more FatsFats +78.6%
Contains more WaterWater +40.2%
Contains more OtherOther +45.2%

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
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
Contains less Sat. FatSaturated fat -47.9%
Contains more Mono. FatMonounsaturated fat +275%
Contains more Poly. FatPolyunsaturated fat +531.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Broad beans DV% diff.
Iron 0.27mg 1.5mg 15%
Carbs 38.06g 10.1g 9%
Folate 27µg 58µg 8%
Protein 1.36g 4.8g 7%
Phosphorus 27mg 73mg 7%
Fiber 1.8g 3.6g 7%
Calories 160kcal 62kcal 5%
Vitamin B6 0.088mg 0.029mg 5%
Manganese 0.384mg 0.261mg 5%
Copper 0.1mg 0.06mg 4%
Choline 23.7mg 4%
Vitamin B2 0.048mg 0.09mg 3%
Vitamin B1 0.087mg 0.128mg 3%
Magnesium 21mg 31mg 2%
Polyunsaturated fat 0.048g 0.303g 2%
Vitamin K 1.9µg 2%
Potassium 271mg 193mg 2%
Vitamin B3 0.854mg 1.2mg 2%
Zinc 0.34mg 0.47mg 1%
Vitamin B5 0.107mg 0.066mg 1%
Vitamin C 20.6mg 19.8mg 1%
Sodium 14mg 41mg 1%
Vitamin E 0.19mg 1%
Vitamin A 1µg 14µg 1%
Selenium 0.7µg 1µg 1%
Fats 0.28g 0.5g 0%
Net carbs 36.26g 6.5g N/A
Calcium 16mg 18mg 0%
Sugar 1.7g N/A
Saturated fat 0.074g 0.142g 0%
Monounsaturated fat 0.075g 0.02g 0%
Tryptophan 0.019mg 0.048mg 0%
Threonine 0.028mg 0.178mg 0%
Isoleucine 0.027mg 0.215mg 0%
Leucine 0.039mg 0.37mg 0%
Lysine 0.044mg 0.313mg 0%
Methionine 0.011mg 0.037mg 0%
Phenylalanine 0.026mg 0.195mg 0%
Valine 0.035mg 0.235mg 0%
Histidine 0.02mg 0.115mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Broad beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Cassava
15%
Broad beans
Minerals Daily Need Coverage Score
16%
Cassava
21%
Broad beans

Comparison summary

Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 0.068g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.4)
Which food is lower in Sugar?
Broad beans
Broad beans is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Broad beans
Broad beans is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Broad beans
Broad beans 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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.