Cassava vs. Soup beans — In-Depth Nutrition Comparison
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Differences between cassava and soup beans
- Cassava has more vitamin C, while soup beans have more vitamin A, iron, selenium, fiber, and copper.
- Soup beans' daily need coverage for vitamin A is 32% higher.
- Soup beans contain 11 times less vitamin C than cassava. Cassava contains 20.6mg of vitamin C, while soup beans contain 1.8mg.
- The amount of saturated fat in cassava is lower.
- Soup beans have a lower glycemic index. The glycemic index of soup beans is 64, while the glycemic index of cassava is 94.
The food types used in this comparison are Cassava, raw and Soup, bean with ham, canned, chunky, ready-to-serve.
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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.
| Contains more PotassiumPotassium | +54.9% |
| Contains less SodiumSodium | -96.5% |
| Contains more ManganeseManganese | +32.4% |
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +392.6% |
| Contains more CopperCopper | +60% |
| Contains more ZincZinc | +29.4% |
| Contains more PhosphorusPhosphorus | +118.5% |
| Contains more SeleniumSelenium | +885.7% |
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.
| Contains more Vitamin CVitamin C | +1044.4% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +45% |
| Contains more Vitamin B3Vitamin B3 | +22% |
| Contains more Vitamin B5Vitamin B5 | +167.5% |
| Contains more Vitamin B6Vitamin B6 | +76% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +125% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +8000% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.36 g
Fats:
0.28 g
Carbs:
38.06 g
Water:
59.68 g
Other:
0.62 g
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more CarbsCarbs | +241% |
| Contains more ProteinProtein | +281.6% |
| Contains more FatsFats | +1150% |
| Contains more WaterWater | +31.8% |
| Contains more OtherOther | +145.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.074 g
Monounsaturated fat:
Mono. Fat
0.075 g
Polyunsaturated fat:
Poly. Fat
0.048 g
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains less Sat. FatSaturated fat | -94.6% |
| Contains more Mono. FatMonounsaturated fat | +2006.7% |
| Contains more Poly. FatPolyunsaturated fat | +712.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 20.6mg | 1.8mg | 21% |
| Sodium | 14mg | 400mg | 17% |
| Iron | 0.27mg | 1.33mg | 13% |
| Selenium | 0.7µg | 6.9µg | 11% |
| Fiber | 1.8g | 4.6g | 11% |
| Carbs | 38.06g | 11.16g | 9% |
| Vitamin A | 1µg | 81µg | 9% |
| Protein | 1.36g | 5.19g | 8% |
| Copper | 0.1mg | 0.16mg | 7% |
| Saturated fat | 0.074g | 1.37g | 6% |
| Fats | 0.28g | 3.5g | 5% |
| Phosphorus | 27mg | 59mg | 5% |
| Manganese | 0.384mg | 0.29mg | 4% |
| Choline | 23.7mg | 4% | |
| Folate | 27µg | 12µg | 4% |
| Monounsaturated fat | 0.075g | 1.58g | 4% |
| Vitamin B6 | 0.088mg | 0.05mg | 3% |
| Potassium | 271mg | 175mg | 3% |
| Cholesterol | 0mg | 9mg | 3% |
| Calories | 160kcal | 95kcal | 3% |
| Vitamin K | 1.9µg | 2% | |
| Polyunsaturated fat | 0.048g | 0.39g | 2% |
| Vitamin B1 | 0.087mg | 0.06mg | 2% |
| Calcium | 16mg | 32mg | 2% |
| Vitamin B3 | 0.854mg | 0.7mg | 1% |
| Vitamin B2 | 0.048mg | 0.06mg | 1% |
| Vitamin B12 | 0µg | 0.03µg | 1% |
| Vitamin E | 0.19mg | 1% | |
| Zinc | 0.34mg | 0.44mg | 1% |
| Vitamin B5 | 0.107mg | 0.04mg | 1% |
| Net carbs | 36.26g | 6.56g | N/A |
| Magnesium | 21mg | 19mg | 0% |
| Sugar | 1.7g | N/A | |
| Tryptophan | 0.019mg | 0% | |
| Threonine | 0.028mg | 0% | |
| Isoleucine | 0.027mg | 0% | |
| Leucine | 0.039mg | 0% | |
| Lysine | 0.044mg | 0% | |
| Methionine | 0.011mg | 0% | |
| Phenylalanine | 0.026mg | 0% | |
| Valine | 0.035mg | 0% | |
| Histidine | 0.02mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
8%
Minerals Daily Need Coverage Score
16%
31%
Comparison summary
Which food is lower in Sugar?
Soup beans is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Soup beans is lower in glycemic index (difference - 30)
Which food is cheaper?
Soup beans is cheaper (difference - $0.2)
Which food is richer in minerals?
Soup beans is relatively richer in minerals
Which food is lower in Cholesterol?
Cassava is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Cassava contains less Sodium (difference - 386mg)
Which food is lower in Saturated fat?
Cassava is lower in Saturated fat (difference - 1.296g)
Which food is richer in vitamins?
Cassava is relatively richer in vitamins