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  6. Cassava vs. Lima beans

Cassava vs. Lima beans — In-Depth Nutrition Comparison

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What are the main differences between cassava and lima beans?

  • Cassava is richer in vitamin C, yet lima beans are richer in iron, fiber, copper, folate, phosphorus, potassium, selenium, vitamin B5, and vitamin B1.
  • Lima beans' daily need coverage for iron is 27% higher.
  • Lima beans have a lower glycemic index than cassava.

We used Cassava, raw and Lima beans, large, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Cassava vs Lima 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% 5.1% 45% 90% 78% 26% 48% 0.26% 67% 25%
Contains more MagnesiumMagnesium +104.8%
Contains more PotassiumPotassium +87.5%
Contains more IronIron +785.2%
Contains more CopperCopper +135%
Contains more ZincZinc +179.4%
Contains more PhosphorusPhosphorus +311.1%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +34.4%
Contains more SeleniumSelenium +542.9%
~equal in Calcium ~17mg

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 0% 0% 3.6% 0% 40% 13% 7.9% 25% 37% 0% 5% 62% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +102.9%
Contains more Vitamin B1Vitamin B1 +85.1%
Contains more Vitamin B2Vitamin B2 +14.6%
Contains more Vitamin B5Vitamin B5 +294.4%
Contains more Vitamin B6Vitamin B6 +83%
Contains more FolateFolate +207.4%
Contains more CholineCholine +37.1%
~equal in Vitamin E ~0.18mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~2µg

All nutrients comparison - raw data values

Nutrient Cassava Lima beans DV% diff.
Iron 0.27mg 2.39mg 27%
Vitamin C 20.6mg 0mg 23%
Fiber 1.8g 7g 21%
Copper 0.1mg 0.235mg 15%
Folate 27µg 83µg 14%
Protein 1.36g 7.8g 13%
Phosphorus 27mg 111mg 12%
Selenium 0.7µg 4.5µg 7%
Potassium 271mg 508mg 7%
Manganese 0.384mg 0.516mg 6%
Vitamin B5 0.107mg 0.422mg 6%
Vitamin B6 0.088mg 0.161mg 6%
Zinc 0.34mg 0.95mg 6%
Carbs 38.06g 20.88g 6%
Vitamin B1 0.087mg 0.161mg 6%
Magnesium 21mg 43mg 5%
Vitamin B3 0.854mg 0.421mg 3%
Choline 23.7mg 32.5mg 2%
Calories 160kcal 115kcal 2%
Polyunsaturated fat 0.048g 0.171g 1%
Vitamin B2 0.048mg 0.055mg 1%
Sodium 14mg 2mg 1%
Fats 0.28g 0.38g 0%
Net carbs 36.26g 13.88g N/A
Calcium 16mg 17mg 0%
Sugar 1.7g 2.9g N/A
Vitamin E 0.19mg 0.18mg 0%
Vitamin A 1µg 0µg 0%
Vitamin K 1.9µg 2µg 0%
Saturated fat 0.074g 0.089g 0%
Monounsaturated fat 0.075g 0.034g 0%
Tryptophan 0.019mg 0.092mg 0%
Threonine 0.028mg 0.337mg 0%
Isoleucine 0.027mg 0.411mg 0%
Leucine 0.039mg 0.673mg 0%
Lysine 0.044mg 0.523mg 0%
Methionine 0.011mg 0.099mg 0%
Phenylalanine 0.026mg 0.449mg 0%
Valine 0.035mg 0.469mg 0%
Histidine 0.02mg 0.238mg 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
8% 21% 70%
Protein: 7.8 g
Fats: 0.38 g
Carbs: 20.88 g
Water: 69.79 g
Other: 1.15 g
Contains more CarbsCarbs +82.3%
Contains more ProteinProtein +473.5%
Contains more FatsFats +35.7%
Contains more WaterWater +16.9%
Contains more OtherOther +85.5%

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
30% 12% 58%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains less Sat. FatSaturated fat -16.9%
Contains more Mono. FatMonounsaturated fat +120.6%
Contains more Poly. FatPolyunsaturated fat +256.3%

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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. Lima beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174253/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.