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  6. Lupin Bean Raw vs. Cassava

Lupin Bean Raw vs. Cassava — In-Depth Nutrition Comparison

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Significant differences between Lupin Bean Raw and Cassava

  • The amount of Copper, Manganese, Folate, Fiber, Phosphorus, Iron, Vitamin B1, Magnesium, Zinc, and Potassium in Lupin Bean Raw is higher than in Cassava.
  • Lupin Bean Raw covers your daily Copper needs 102% more than Cassava.
  • Cassava has 16 times less Phosphorus than Lupin Bean Raw. Lupin Bean Raw has 440mg of Phosphorus, while Cassava has 27mg.

Specific food types used in this comparison are Lupins, mature seeds, raw and Cassava, raw.

Infographic

Lupin Bean Raw vs Cassava 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.
Lupin Bean Raw
Lupin Bean Raw
9
:
1
Cassava
Cassava
Contains more Calcium +1000%
Contains more Iron +1514.8%
Contains more Magnesium +842.9%
Contains more Phosphorus +1529.6%
Contains more Potassium +273.8%
Contains more Zinc +1297.1%
Contains more Copper +922%
Contains more Manganese +520.3%
Contains more Selenium +1071.4%
Equal in Sodium - 14
Lupin Bean Raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 164% 142% 189% 90% 2% 130% 341% 311% 45%
Cassava
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +1000%
Contains more Iron +1514.8%
Contains more Magnesium +842.9%
Contains more Phosphorus +1529.6%
Contains more Potassium +273.8%
Contains more Zinc +1297.1%
Contains more Copper +922%
Contains more Manganese +520.3%
Contains more Selenium +1071.4%
Equal in Sodium - 14

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.
Lupin Bean Raw
Lupin Bean Raw
6
:
4
Cassava
Cassava
Contains more Vitamin B1 +635.6%
Contains more Vitamin B2 +358.3%
Contains more Vitamin B3 +156.4%
Contains more Vitamin B5 +600.9%
Contains more Vitamin B6 +305.7%
Contains more Folate +1214.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +329.2%
Lupin Bean Raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
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%
Contains more Vitamin B1 +635.6%
Contains more Vitamin B2 +358.3%
Contains more Vitamin B3 +156.4%
Contains more Vitamin B5 +600.9%
Contains more Vitamin B6 +305.7%
Contains more Folate +1214.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +329.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
4
:
1
Cassava
Cassava
Contains more Protein +2559.6%
Contains more Fats +3378.6%
Contains more Other +429%
Contains more Water +471.6%
Equal in Carbs - 38.06
Lupin Bean Raw
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Cassava
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more Protein +2559.6%
Contains more Fats +3378.6%
Contains more Other +429%
Contains more Water +471.6%
Equal in Carbs - 38.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lupin Bean Raw
Lupin Bean Raw
2
:
1
Cassava
Cassava
Contains more Monounsaturated Fat +5153.3%
Contains more Polyunsaturated fat +4981.3%
Contains less Saturated Fat -93.6%
Lupin Bean Raw
15% 52% 32%
Saturated Fat: 1.156 g
Monounsaturated Fat: 3.94 g
Polyunsaturated fat: 2.439 g
Cassava
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Monounsaturated Fat +5153.3%
Contains more Polyunsaturated fat +4981.3%
Contains less Saturated Fat -93.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Cassava Opinion
Net carbs 21.47g 36.26g Cassava
Protein 36.17g 1.36g Lupin Bean Raw
Fats 9.74g 0.28g Lupin Bean Raw
Carbs 40.37g 38.06g Lupin Bean Raw
Calories 371kcal 160kcal Lupin Bean Raw
Sugar 1.7g Lupin Bean Raw
Fiber 18.9g 1.8g Lupin Bean Raw
Calcium 176mg 16mg Lupin Bean Raw
Iron 4.36mg 0.27mg Lupin Bean Raw
Magnesium 198mg 21mg Lupin Bean Raw
Phosphorus 440mg 27mg Lupin Bean Raw
Potassium 1013mg 271mg Lupin Bean Raw
Sodium 15mg 14mg Cassava
Zinc 4.75mg 0.34mg Lupin Bean Raw
Copper 1.022mg 0.1mg Lupin Bean Raw
Manganese 2.382mg 0.384mg Lupin Bean Raw
Selenium 8.2µg 0.7µg Lupin Bean Raw
Vitamin A 0IU 13IU Cassava
Vitamin A RAE 0µg 1µg Cassava
Vitamin E 0.19mg Cassava
Vitamin C 4.8mg 20.6mg Cassava
Vitamin B1 0.64mg 0.087mg Lupin Bean Raw
Vitamin B2 0.22mg 0.048mg Lupin Bean Raw
Vitamin B3 2.19mg 0.854mg Lupin Bean Raw
Vitamin B5 0.75mg 0.107mg Lupin Bean Raw
Vitamin B6 0.357mg 0.088mg Lupin Bean Raw
Folate 355µg 27µg Lupin Bean Raw
Vitamin K 1.9µg Cassava
Tryptophan 0.289mg 0.019mg Lupin Bean Raw
Threonine 1.331mg 0.028mg Lupin Bean Raw
Isoleucine 1.615mg 0.027mg Lupin Bean Raw
Leucine 2.743mg 0.039mg Lupin Bean Raw
Lysine 1.933mg 0.044mg Lupin Bean Raw
Methionine 0.255mg 0.011mg Lupin Bean Raw
Phenylalanine 1.435mg 0.026mg Lupin Bean Raw
Valine 1.51mg 0.035mg Lupin Bean Raw
Histidine 1.03mg 0.02mg Lupin Bean Raw
Saturated Fat 1.156g 0.074g Cassava
Monounsaturated Fat 3.94g 0.075g Lupin Bean Raw
Polyunsaturated fat 2.439g 0.048g Lupin Bean Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lupin Bean Raw Cassava
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
55%
Lupin Bean Raw
14%
Cassava
Minerals Daily Need Coverage Score
146%
Lupin Bean Raw
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Lupin Bean Raw
Lupin Bean Raw is lower in Sugar (difference - 1.7g)
Which food is lower in glycemic index?
Lupin Bean Raw
Lupin Bean Raw is lower in glycemic index (difference - 94)
Which food is richer in minerals?
Lupin Bean Raw
Lupin Bean Raw is relatively richer in minerals
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 1.082g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $2.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.