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Mung bean vs. Cassava — In-Depth Nutrition Comparison

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The main differences between mung beans and cassava

  • Cassava contains less folate, copper, iron, fiber, phosphorus, vitamin B1, magnesium, vitamin B5, potassium, and manganese than mung beans.
  • Daily need coverage for folate for mung beans is 150% higher.
  • Cassava has 25 times less iron than mung beans. Mung beans have 6.74mg of iron, while cassava has 0.27mg.
  • Cassava has a higher glycemic index than mung beans.

Food types used in this article are Mung beans, mature seeds, raw and Cassava, raw.

Infographic

Mung bean vs Cassava 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
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%
Contains more MagnesiumMagnesium +800%
Contains more CalciumCalcium +725%
Contains more PotassiumPotassium +359.8%
Contains more IronIron +2396.3%
Contains more CopperCopper +841%
Contains more ZincZinc +688.2%
Contains more PhosphorusPhosphorus +1259.3%
Contains more ManganeseManganese +169.5%
Contains more SeleniumSelenium +1071.4%
~equal in Sodium ~14mg

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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
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%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin EVitamin E +168.4%
Contains more Vitamin B1Vitamin B1 +613.8%
Contains more Vitamin B2Vitamin B2 +385.4%
Contains more Vitamin B3Vitamin B3 +163.6%
Contains more Vitamin B5Vitamin B5 +1685%
Contains more Vitamin B6Vitamin B6 +334.1%
Contains more Vitamin KVitamin K +373.7%
Contains more FolateFolate +2214.8%
Contains more CholineCholine +313.1%
Contains more Vitamin CVitamin C +329.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Cassava DV% diff.
Folate 625µg 27µg 150%
Copper 0.941mg 0.1mg 93%
Iron 6.74mg 0.27mg 81%
Fiber 16.3g 1.8g 58%
Phosphorus 367mg 27mg 49%
Protein 23.86g 1.36g 45%
Vitamin B1 0.621mg 0.087mg 45%
Magnesium 189mg 21mg 40%
Vitamin B5 1.91mg 0.107mg 36%
Potassium 1246mg 271mg 29%
Manganese 1.035mg 0.384mg 28%
Vitamin B6 0.382mg 0.088mg 23%
Zinc 2.68mg 0.34mg 21%
Vitamin C 4.8mg 20.6mg 18%
Selenium 8.2µg 0.7µg 14%
Vitamin B2 0.233mg 0.048mg 14%
Choline 97.9mg 23.7mg 13%
Calcium 132mg 16mg 12%
Vitamin B3 2.251mg 0.854mg 9%
Calories 347kcal 160kcal 9%
Carbs 62.62g 38.06g 8%
Vitamin K 9µg 1.9µg 6%
Vitamin E 0.51mg 0.19mg 2%
Polyunsaturated fat 0.384g 0.048g 2%
Fats 1.15g 0.28g 1%
Saturated fat 0.348g 0.074g 1%
Vitamin A 6µg 1µg 1%
Net carbs 46.32g 36.26g N/A
Sugar 6.6g 1.7g N/A
Sodium 15mg 14mg 0%
Monounsaturated fat 0.161g 0.075g 0%
Tryptophan 0.26mg 0.019mg 0%
Threonine 0.782mg 0.028mg 0%
Isoleucine 1.008mg 0.027mg 0%
Leucine 1.847mg 0.039mg 0%
Lysine 1.664mg 0.044mg 0%
Methionine 0.286mg 0.011mg 0%
Phenylalanine 1.443mg 0.026mg 0%
Valine 1.237mg 0.035mg 0%
Histidine 0.695mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more ProteinProtein +1654.4%
Contains more FatsFats +310.7%
Contains more CarbsCarbs +64.5%
Contains more OtherOther +435.5%
Contains more WaterWater +559.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Mono. FatMonounsaturated fat +114.7%
Contains more Poly. FatPolyunsaturated fat +700%
Contains less Sat. FatSaturated fat -78.7%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.