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  6. Cassava vs. Yardlong bean (Asparagus bean)

Cassava vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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The main differences between Cassava and Yardlong bean (Asparagus bean)

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

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

Infographic

Cassava vs Yardlong bean (Asparagus bean) 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.
Cassava
Cassava
2
:
8
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Copper +112.8%
Contains more Manganese +91%
Contains more Calcium +175%
Contains more Iron +263%
Contains more Magnesium +100%
Contains more Phosphorus +111.1%
Contains less Sodium -71.4%
Contains more Selenium +114.3%
Equal in Potassium - 290
Equal in Zinc - 0.36
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Copper +112.8%
Contains more Manganese +91%
Contains more Calcium +175%
Contains more Iron +263%
Contains more Magnesium +100%
Contains more Phosphorus +111.1%
Contains less Sodium -71.4%
Contains more Selenium +114.3%
Equal in Potassium - 290
Equal in Zinc - 0.36

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.
Cassava
Cassava
7
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin C +27.2%
Contains more Vitamin B3 +35.6%
Contains more Vitamin B5 +109.8%
Contains more Vitamin B6 +266.7%
Contains more Vitamin A +3361.5%
Contains more Vitamin B2 +106.3%
Contains more Folate +66.7%
Equal in Vitamin B1 - 0.085
Cassava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin C +27.2%
Contains more Vitamin B3 +35.6%
Contains more Vitamin B5 +109.8%
Contains more Vitamin B6 +266.7%
Contains more Vitamin A +3361.5%
Contains more Vitamin B2 +106.3%
Contains more Folate +66.7%
Equal in Vitamin B1 - 0.085

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cassava
Cassava
2
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Fats +180%
Contains more Carbs +314.6%
Contains more Protein +86%
Contains more Water +46.6%
Contains more Other +16.1%
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Yardlong bean (Asparagus bean)
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 Fats +180%
Contains more Carbs +314.6%
Contains more Protein +86%
Contains more Water +46.6%
Contains more Other +16.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cassava
Cassava
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +733.3%
Contains more Polyunsaturated fat +14.3%
Contains less Saturated Fat -64.9%
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +733.3%
Contains more Polyunsaturated fat +14.3%
Contains less Saturated 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 bean (Asparagus bean)
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 bean (Asparagus bean) Opinion
Net carbs 36.26g 9.18g Cassava
Protein 1.36g 2.53g Yardlong bean (Asparagus bean)
Fats 0.28g 0.1g Cassava
Carbs 38.06g 9.18g Cassava
Calories 160kcal 47kcal Cassava
Sugar 1.7g Yardlong bean (Asparagus bean)
Fiber 1.8g Cassava
Calcium 16mg 44mg Yardlong bean (Asparagus bean)
Iron 0.27mg 0.98mg Yardlong bean (Asparagus bean)
Magnesium 21mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 27mg 57mg Yardlong bean (Asparagus bean)
Potassium 271mg 290mg Yardlong bean (Asparagus bean)
Sodium 14mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.34mg 0.36mg Yardlong bean (Asparagus bean)
Copper 0.1mg 0.047mg Cassava
Manganese 0.384mg 0.201mg Cassava
Selenium 0.7µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 13IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 1µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.19mg Cassava
Vitamin C 20.6mg 16.2mg Cassava
Vitamin B1 0.087mg 0.085mg Cassava
Vitamin B2 0.048mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.854mg 0.63mg Cassava
Vitamin B5 0.107mg 0.051mg Cassava
Vitamin B6 0.088mg 0.024mg Cassava
Folate 27µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 1.9µg Cassava
Tryptophan 0.019mg 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.028mg 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.027mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.039mg 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.044mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.011mg 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.026mg 0.139mg Yardlong bean (Asparagus bean)
Valine 0.035mg 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.02mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.074g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.075g 0.009g Cassava
Polyunsaturated fat 0.048g 0.042g Cassava

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Cassava
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
16%
Cassava
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.048g)
Which food is lower in glycemic index?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in glycemic index (difference - 8)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.2)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) 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 bean (Asparagus bean) - 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.