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  6. Cassava vs. Navy bean raw

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

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Significant differences between cassava and navy bean raw

  • The amount of copper, folate, vitamin B1, iron, magnesium, vitamin B5, vitamin B2, phosphorus, and vitamin B6 in navy bean raw is higher than in cassava.
  • Navy bean raw covers your daily copper needs 28% more than cassava.
  • Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of navy bean raw is 39.

Specific food types used in this comparison are Cassava, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Cassava vs Navy bean raw 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +381%
Contains more PotassiumPotassium +13.3%
Contains more IronIron +614.8%
Contains more CopperCopper +256%
Contains more ZincZinc +161.8%
Contains more PhosphorusPhosphorus +270.4%
~equal in Calcium ~15mg
~equal in Sodium ~13mg
~equal in Manganese ~0.408mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +348.3%
Contains more Vitamin B2Vitamin B2 +347.9%
Contains more Vitamin B3Vitamin B3 +42.9%
Contains more Vitamin B5Vitamin B5 +671%
Contains more Vitamin B6Vitamin B6 +117%
Contains more FolateFolate +388.9%
~equal in Vitamin C ~18.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Navy bean raw DV% diff.
Copper 0.1mg 0.356mg 28%
Folate 27µg 132µg 26%
Vitamin B1 0.087mg 0.39mg 25%
Iron 0.27mg 1.93mg 21%
Magnesium 21mg 101mg 19%
Vitamin B5 0.107mg 0.825mg 14%
Vitamin B2 0.048mg 0.215mg 13%
Protein 1.36g 6.15g 10%
Phosphorus 27mg 100mg 10%
Vitamin B6 0.088mg 0.191mg 8%
Carbs 38.06g 13.05g 8%
Fiber 1.8g 7%
Calories 160kcal 67kcal 5%
Zinc 0.34mg 0.89mg 5%
Choline 23.7mg 4%
Vitamin B3 0.854mg 1.22mg 2%
Polyunsaturated fat 0.048g 0.407g 2%
Vitamin K 1.9µg 2%
Vitamin C 20.6mg 18.8mg 2%
Fats 0.28g 0.7g 1%
Potassium 271mg 307mg 1%
Manganese 0.384mg 0.408mg 1%
Vitamin E 0.19mg 1%
Net carbs 36.26g 13.05g N/A
Calcium 16mg 15mg 0%
Sugar 1.7g N/A
Sodium 14mg 13mg 0%
Vitamin A 1µg 0µg 0%
Selenium 0.7µg 0.6µg 0%
Saturated fat 0.074g 0.085g 0%
Monounsaturated fat 0.075g 0.052g 0%
Tryptophan 0.019mg 0.064mg 0%
Threonine 0.028mg 0.258mg 0%
Isoleucine 0.027mg 0.273mg 0%
Leucine 0.039mg 0.442mg 0%
Lysine 0.044mg 0.35mg 0%
Methionine 0.011mg 0.064mg 0%
Phenylalanine 0.026mg 0.31mg 0%
Valine 0.035mg 0.316mg 0%
Histidine 0.02mg 0.172mg 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% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more CarbsCarbs +191.6%
Contains more ProteinProtein +352.2%
Contains more FatsFats +150%
Contains more WaterWater +32.6%
Contains more OtherOther +53.2%

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -12.9%
Contains more Mono. FatMonounsaturated fat +44.2%
Contains more Poly. FatPolyunsaturated fat +747.9%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.