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  6. Refried beans vs. Cassava

Refried beans vs. Cassava — In-Depth Nutrition Comparison

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What are the differences between refried beans and cassava?

  • Refried beans are higher in iron, phosphorus, selenium, and fiber, yet cassava is higher in vitamin C.
  • Cassava's daily need coverage for vitamin C is 16% more.
  • Refried beans have 26 times more sodium than cassava. While refried beans have 370mg of sodium, cassava has only 14mg.
  • The glycemic index of refried beans is lower.

We used Refried beans, canned, traditional style (includes USDA commodity) and Cassava, raw types in this article.

Infographic

Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
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 +66.7%
Contains more CalciumCalcium +81.3%
Contains more PotassiumPotassium +17.7%
Contains more IronIron +433.3%
Contains more CopperCopper +29%
Contains more ZincZinc +70.6%
Contains more PhosphorusPhosphorus +240.7%
Contains more SeleniumSelenium +728.6%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +32.9%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
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 B2Vitamin B2 +64.6%
Contains more Vitamin B5Vitamin B5 +76.6%
Contains more Vitamin B6Vitamin B6 +17%
Contains more Vitamin CVitamin C +243.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +111.1%
Contains more Vitamin B1Vitamin B1 +14.5%
Contains more Vitamin B3Vitamin B3 +132.7%
Contains more FolateFolate +145.5%
Contains more CholineCholine +11.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 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 +266.2%
Contains more FatsFats +617.9%
Contains more WaterWater +30.3%
Contains more OtherOther +175.8%
Contains more CarbsCarbs +180.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 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 +701.3%
Contains more Poly. FatPolyunsaturated fat +1031.3%
Contains less Sat. FatSaturated fat -88.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Refried beans Cassava DV% diff.
Histidine 153mg 0.02mg 22%
Vitamin C 6mg 20.6mg 16%
Iron 1.44mg 0.27mg 15%
Sodium 370mg 14mg 15%
Phosphorus 92mg 27mg 9%
Selenium 5.8µg 0.7µg 9%
Carbs 13.55g 38.06g 8%
Fiber 3.7g 1.8g 8%
Protein 4.98g 1.36g 7%
Calories 90kcal 160kcal 4%
Folate 11µg 27µg 4%
Manganese 0.289mg 0.384mg 4%
Polyunsaturated fat 0.543g 0.048g 3%
Saturated fat 0.631g 0.074g 3%
Vitamin B3 0.367mg 0.854mg 3%
Starch 7.43g 3%
Copper 0.129mg 0.1mg 3%
Fats 2.01g 0.28g 3%
Magnesium 35mg 21mg 3%
Zinc 0.58mg 0.34mg 2%
Vitamin B2 0.079mg 0.048mg 2%
Vitamin B5 0.189mg 0.107mg 2%
Vitamin E 0.09mg 0.19mg 1%
Vitamin B1 0.076mg 0.087mg 1%
Potassium 319mg 271mg 1%
Vitamin B6 0.103mg 0.088mg 1%
Monounsaturated fat 0.601g 0.075g 1%
Calcium 29mg 16mg 1%
Net carbs 9.85g 36.26g N/A
Sugar 0.54g 1.7g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 2.1µg 1.9µg 0%
Trans fat 0.016g 0g N/A
Choline 21.2mg 23.7mg 0%
Tryptophan 0.065mg 0.019mg 0%
Threonine 0.231mg 0.028mg 0%
Isoleucine 0.242mg 0.027mg 0%
Leucine 0.438mg 0.039mg 0%
Lysine 0.377mg 0.044mg 0%
Methionine 0.083mg 0.011mg 0%
Phenylalanine 0.297mg 0.026mg 0%
Valine 0.287mg 0.035mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
10%
Refried beans
14%
Cassava
Minerals Daily Need Coverage Score
33%
Refried beans
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.16g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 56)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.2)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 356mg)
Which food is lower in Saturated fat?
Cassava
Cassava is lower in Saturated fat (difference - 0.557g)
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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.