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. Yardlong beans

Cassava vs. Yardlong beans — In-Depth Nutrition Comparison

Compare

The main differences between Cassava and Yardlong beans

  • Cassava has more Manganese, and Copper, however, Yardlong beans has more Iron.
  • Yardlong beans has 2 times less Copper than Cassava. Cassava has 0.1mg of Copper, while Yardlong beans has 0.047mg.

Food types used in this article are Cassava, raw and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Cassava vs Yardlong 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more CopperCopper +112.8%
Contains more ManganeseManganese +91%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +175%
Contains more IronIron +263%
Contains more PhosphorusPhosphorus +111.1%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +114.3%
~equal in Potassium ~290mg
~equal in Zinc ~0.36mg

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% 0.78% 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 54% 27% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin CVitamin C +27.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +35.6%
Contains more Vitamin B5Vitamin B5 +109.8%
Contains more Vitamin B6Vitamin B6 +266.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +3361.5%
Contains more Vitamin B2Vitamin B2 +106.3%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.085mg
~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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more FatsFats +180%
Contains more CarbsCarbs +314.6%
Contains more ProteinProtein +86%
Contains more WaterWater +46.6%
Contains more OtherOther +16.1%

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
34% 12% 55%
Saturated Fat: Sat. Fat 0.026 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated Fat +733.3%
Contains more Poly. FatPolyunsaturated fat +14.3%
Contains less Sat. FatSaturated Fat -64.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cassava Yardlong beans Opinion
Calories 160kcal 47kcal Cassava
Protein 1.36g 2.53g Yardlong beans
Fats 0.28g 0.1g Cassava
Vitamin C 20.6mg 16.2mg Cassava
Net carbs 36.26g 9.18g Cassava
Carbs 38.06g 9.18g Cassava
Magnesium 21mg 42mg Yardlong beans
Calcium 16mg 44mg Yardlong beans
Potassium 271mg 290mg Yardlong beans
Iron 0.27mg 0.98mg Yardlong beans
Sugar 1.7g Yardlong beans
Fiber 1.8g Cassava
Copper 0.1mg 0.047mg Cassava
Zinc 0.34mg 0.36mg Yardlong beans
Phosphorus 27mg 57mg Yardlong beans
Sodium 14mg 4mg Yardlong beans
Vitamin A 13IU 450IU Yardlong beans
Vitamin A 1µg 23µg Yardlong beans
Vitamin E 0.19mg Cassava
Manganese 0.384mg 0.201mg Cassava
Selenium 0.7µg 1.5µg Yardlong beans
Vitamin B1 0.087mg 0.085mg Cassava
Vitamin B2 0.048mg 0.099mg Yardlong beans
Vitamin B3 0.854mg 0.63mg Cassava
Vitamin B5 0.107mg 0.051mg Cassava
Vitamin B6 0.088mg 0.024mg Cassava
Vitamin K 1.9µg Cassava
Folate 27µg 45µg Yardlong beans
Choline 23.7mg Cassava
Saturated Fat 0.074g 0.026g Yardlong beans
Monounsaturated Fat 0.075g 0.009g Cassava
Polyunsaturated fat 0.048g 0.042g Cassava
Tryptophan 0.019mg 0.029mg Yardlong beans
Threonine 0.028mg 0.094mg Yardlong beans
Isoleucine 0.027mg 0.135mg Yardlong beans
Leucine 0.039mg 0.18mg Yardlong beans
Lysine 0.044mg 0.166mg Yardlong beans
Methionine 0.011mg 0.036mg Yardlong beans
Phenylalanine 0.026mg 0.139mg Yardlong beans
Valine 0.035mg 0.146mg Yardlong beans
Histidine 0.02mg 0.082mg Yardlong beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Yardlong beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Cassava
Cassava vs Corn raw
Corn raw
Cassava
Cassava vs Potato
Potato
Cassava
Cassava vs Cucumber
Cucumber
Yardlong beans
Yardlong beans vs Corn raw
Corn raw
Yardlong beans
Yardlong beans vs Green bean raw
Green bean raw
Yardlong beans
Yardlong beans vs Beetroot
Beetroot

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
14%
Yardlong beans
Minerals Daily Need Coverage Score
16%
Cassava
19%
Yardlong beans

Comparison summary

Which food is lower in Sugar?
Yardlong beans
Yardlong beans is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Yardlong beans
Yardlong beans contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Yardlong beans
Yardlong beans is lower in Saturated Fat (difference - 0.048g)
Which food is lower in glycemic index?
Yardlong beans
Yardlong beans is lower in glycemic index (difference - 8)
Which food is cheaper?
Yardlong beans
Yardlong beans is cheaper (difference - $0.2)
Which food is richer in minerals?
Yardlong beans
Yardlong beans is relatively richer in minerals
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.