Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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 and vitamin A.
  • 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% 0.33% 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 54% 7.7% 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 +2200%
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

All nutrients comparison - raw data values

Nutrient Cassava Yardlong beans DV% diff.
Carbs 38.06g 9.18g 10%
Iron 0.27mg 0.98mg 9%
Manganese 0.384mg 0.201mg 8%
Fiber 1.8g 7%
Calories 160kcal 47kcal 6%
Copper 0.1mg 0.047mg 6%
Vitamin B6 0.088mg 0.024mg 5%
Folate 27µg 45µg 5%
Vitamin C 20.6mg 16.2mg 5%
Magnesium 21mg 42mg 5%
Choline 23.7mg 4%
Phosphorus 27mg 57mg 4%
Vitamin B2 0.048mg 0.099mg 4%
Calcium 16mg 44mg 3%
Protein 1.36g 2.53g 2%
Vitamin K 1.9µg 2%
Vitamin A 1µg 23µg 2%
Potassium 271mg 290mg 1%
Vitamin B5 0.107mg 0.051mg 1%
Vitamin B3 0.854mg 0.63mg 1%
Vitamin E 0.19mg 1%
Selenium 0.7µg 1.5µg 1%
Fats 0.28g 0.1g 0%
Net carbs 36.26g 9.18g N/A
Sugar 1.7g N/A
Zinc 0.34mg 0.36mg 0%
Sodium 14mg 4mg 0%
Vitamin B1 0.087mg 0.085mg 0%
Saturated fat 0.074g 0.026g 0%
Monounsaturated fat 0.075g 0.009g 0%
Polyunsaturated fat 0.048g 0.042g 0%
Tryptophan 0.019mg 0.029mg 0%
Threonine 0.028mg 0.094mg 0%
Isoleucine 0.027mg 0.135mg 0%
Leucine 0.039mg 0.18mg 0%
Lysine 0.044mg 0.166mg 0%
Methionine 0.011mg 0.036mg 0%
Phenylalanine 0.026mg 0.139mg 0%
Valine 0.035mg 0.146mg 0%
Histidine 0.02mg 0.082mg 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
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%

People also compare

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.