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  6. Cassava vs. Yardlong bean (Asparagus bean) raw

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

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Summary of differences between cassava and yardlong bean (Asparagus bean) raw

  • Cassava has more manganese and copper; however, yardlong bean (Asparagus bean) raw is higher in vitamin A, folate, and magnesium.
  • Yardlong bean (Asparagus bean) raw covers your daily need for vitamin A, 17% more than cassava.
  • Cassava has 2 times more copper than yardlong bean (Asparagus bean) raw. While cassava has 0.1mg of copper, yardlong bean (Asparagus bean) raw has only 0.048mg.

These are the specific foods used in this comparison Cassava, raw and Yardlong bean, raw.

Infographic

Cassava vs Yardlong bean (Asparagus bean) raw 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% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +12.9%
Contains more CopperCopper +108.3%
Contains more ManganeseManganese +87.3%
Contains more MagnesiumMagnesium +109.5%
Contains more CalciumCalcium +212.5%
Contains more IronIron +74.1%
Contains more PhosphorusPhosphorus +118.5%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +114.3%
~equal in Zinc ~0.37mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +108.3%
Contains more Vitamin B5Vitamin B5 +94.5%
Contains more Vitamin B6Vitamin B6 +266.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B1Vitamin B1 +23%
Contains more Vitamin B2Vitamin B2 +129.2%
Contains more FolateFolate +129.6%
~equal in Vitamin C ~18.8mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cassava Yardlong bean (Asparagus bean) raw DV% diff.
Carbs 38.06g 8.35g 10%
Folate 27µg 62µg 9%
Manganese 0.384mg 0.205mg 8%
Fiber 1.8g 7%
Calories 160kcal 47kcal 6%
Copper 0.1mg 0.048mg 6%
Phosphorus 27mg 59mg 5%
Vitamin B2 0.048mg 0.11mg 5%
Vitamin B6 0.088mg 0.024mg 5%
Magnesium 21mg 44mg 5%
Vitamin A 1µg 43µg 5%
Choline 23.7mg 4%
Iron 0.27mg 0.47mg 3%
Vitamin B3 0.854mg 0.41mg 3%
Calcium 16mg 50mg 3%
Protein 1.36g 2.8g 3%
Vitamin K 1.9µg 2%
Vitamin B1 0.087mg 0.107mg 2%
Vitamin C 20.6mg 18.8mg 2%
Vitamin E 0.19mg 1%
Polyunsaturated fat 0.048g 0.169g 1%
Vitamin B5 0.107mg 0.055mg 1%
Potassium 271mg 240mg 1%
Selenium 0.7µg 1.5µg 1%
Fats 0.28g 0.4g 0%
Net carbs 36.26g 8.35g N/A
Sugar 1.7g N/A
Zinc 0.34mg 0.37mg 0%
Sodium 14mg 4mg 0%
Saturated fat 0.074g 0.105g 0%
Monounsaturated fat 0.075g 0.036g 0%
Tryptophan 0.019mg 0.032mg 0%
Threonine 0.028mg 0.104mg 0%
Isoleucine 0.027mg 0.15mg 0%
Leucine 0.039mg 0.2mg 0%
Lysine 0.044mg 0.184mg 0%
Methionine 0.011mg 0.04mg 0%
Phenylalanine 0.026mg 0.154mg 0%
Valine 0.035mg 0.162mg 0%
Histidine 0.02mg 0.09mg 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% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more CarbsCarbs +355.8%
Contains more ProteinProtein +105.9%
Contains more FatsFats +42.9%
Contains more WaterWater +47.2%
~equal in Other ~0.6g

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 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -29.5%
Contains more Mono. FatMonounsaturated fat +108.3%
Contains more Poly. FatPolyunsaturated fat +252.1%

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) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.