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

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

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

  • Yardlong bean (Asparagus bean) raw has more vitamin A, folate, and magnesium; however, cassava is higher in manganese and copper.
  • Yardlong bean (Asparagus bean) raw covers your daily need for vitamin A, 17% more than cassava.
  • Yardlong bean (Asparagus bean) raw has 3 times more calcium than cassava. While yardlong bean (Asparagus bean) raw has 50mg of calcium, cassava has only 16mg.

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

Infographic

Yardlong bean (Asparagus bean) raw 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
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 +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%
Contains more PotassiumPotassium +12.9%
Contains more CopperCopper +108.3%
Contains more ManganeseManganese +87.3%
~equal in Zinc ~0.34mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
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 +4200%
Contains more Vitamin B1Vitamin B1 +23%
Contains more Vitamin B2Vitamin B2 +129.2%
Contains more FolateFolate +129.6%
Contains more Vitamin B3Vitamin B3 +108.3%
Contains more Vitamin B5Vitamin B5 +94.5%
Contains more Vitamin B6Vitamin B6 +266.7%
~equal in Vitamin C ~20.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 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 +105.9%
Contains more FatsFats +42.9%
Contains more WaterWater +47.2%
Contains more CarbsCarbs +355.8%
~equal in Other ~0.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 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 Poly. FatPolyunsaturated fat +252.1%
Contains less Sat. FatSaturated fat -29.5%
Contains more Mono. FatMonounsaturated fat +108.3%

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