Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Cassava
  5. Compare
  6. Cassava vs. Green bean raw

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

Compare

What are the main differences between cassava and green bean raw?

  • Cassava is richer in vitamin C and manganese, yet green bean raw is richer in vitamin K, vitamin A, and iron.
  • Green bean raw's daily need coverage for vitamin K is 34% higher.
  • Cassava has 2 times more manganese than green bean raw. Cassava has 0.384mg of manganese, while green bean raw has 0.216mg.
  • Green bean raw has a lower glycemic index than cassava.

We used Cassava, raw and Beans, snap, green, raw types in this comparison.

Infographic

Cassava vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more PotassiumPotassium +28.4%
Contains more CopperCopper +44.9%
Contains more ZincZinc +41.7%
Contains more ManganeseManganese +77.8%
Contains more SeleniumSelenium +16.7%
Contains more MagnesiumMagnesium +19%
Contains more CalciumCalcium +131.3%
Contains more IronIron +281.5%
Contains more PhosphorusPhosphorus +40.7%
Contains less SodiumSodium -57.1%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin CVitamin C +68.9%
Contains more Vitamin B3Vitamin B3 +16.3%
Contains more CholineCholine +54.9%
Contains more Vitamin AVitamin A +3400%
Contains more Vitamin EVitamin E +115.8%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B5Vitamin B5 +110.3%
Contains more Vitamin B6Vitamin B6 +60.2%
Contains more Vitamin KVitamin K +2163.2%
Contains more FolateFolate +22.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.082mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Green bean raw DV% diff.
Vitamin K 1.9µg 43µg 34%
Carbs 38.06g 6.97g 10%
Iron 0.27mg 1.03mg 10%
Vitamin C 20.6mg 12.2mg 9%
Manganese 0.384mg 0.216mg 7%
Calories 160kcal 31kcal 6%
Vitamin A 1µg 35µg 4%
Vitamin B6 0.088mg 0.141mg 4%
Vitamin B2 0.048mg 0.104mg 4%
Fiber 1.8g 2.7g 4%
Copper 0.1mg 0.069mg 3%
Choline 23.7mg 15.3mg 2%
Folate 27µg 33µg 2%
Vitamin B5 0.107mg 0.225mg 2%
Fructose 1.39g 2%
Phosphorus 27mg 38mg 2%
Calcium 16mg 37mg 2%
Potassium 271mg 211mg 2%
Vitamin B3 0.854mg 0.734mg 1%
Magnesium 21mg 25mg 1%
Vitamin E 0.19mg 0.41mg 1%
Zinc 0.34mg 0.24mg 1%
Protein 1.36g 1.83g 1%
Fats 0.28g 0.22g 0%
Net carbs 36.26g 4.27g N/A
Sugar 1.7g 3.26g N/A
Starch 0.88g 0%
Sodium 14mg 6mg 0%
Selenium 0.7µg 0.6µg 0%
Vitamin B1 0.087mg 0.082mg 0%
Saturated fat 0.074g 0.05g 0%
Monounsaturated fat 0.075g 0.01g 0%
Polyunsaturated fat 0.048g 0.113g 0%
Tryptophan 0.019mg 0.019mg 0%
Threonine 0.028mg 0.079mg 0%
Isoleucine 0.027mg 0.066mg 0%
Leucine 0.039mg 0.112mg 0%
Lysine 0.044mg 0.088mg 0%
Methionine 0.011mg 0.022mg 0%
Phenylalanine 0.026mg 0.067mg 0%
Valine 0.035mg 0.09mg 0%
Histidine 0.02mg 0.034mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more FatsFats +27.3%
Contains more CarbsCarbs +446.1%
Contains more ProteinProtein +34.6%
Contains more WaterWater +51.3%
~equal in Other ~0.66g

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +650%
Contains less Sat. FatSaturated fat -32.4%
Contains more Poly. FatPolyunsaturated fat +135.4%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.