Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Yardlong beans
  5. Compare
  6. Yardlong beans vs. Cassava

Yardlong beans vs. Cassava — In-Depth Nutrition Comparison

Compare

The main differences between Yardlong beans and Cassava

  • Yardlong beans has more Iron, however, Cassava has more Manganese, and Copper.
  • Cassava has 3 times less Calcium than Yardlong beans. Yardlong beans has 44mg of Calcium, while Cassava has 16mg.

Food types used in this article are Yardlong bean, cooked, boiled, drained, without salt and Cassava, raw.

Infographic

Yardlong beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 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 +100%
Contains more CalciumCalcium +175%
Contains more IronIron +263%
Contains more PhosphorusPhosphorus +111.1%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +114.3%
Contains more CopperCopper +112.8%
Contains more ManganeseManganese +91%
~equal in Potassium ~271mg
~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 54% 27% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 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% 0.78% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin AVitamin A +3361.5%
Contains more Vitamin B2Vitamin B2 +106.3%
Contains more FolateFolate +66.7%
Contains more Vitamin CVitamin C +27.2%
Contains more Vitamin B3Vitamin B3 +35.6%
Contains more Vitamin B5Vitamin B5 +109.8%
Contains more Vitamin B6Vitamin B6 +266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 +86%
Contains more WaterWater +46.6%
Contains more OtherOther +16.1%
Contains more FatsFats +180%
Contains more CarbsCarbs +314.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated Fat: Sat. Fat 0.026 g
Monounsaturated Fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 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 less Sat. FatSaturated Fat -64.9%
Contains more Mono. FatMonounsaturated Fat +733.3%
Contains more Poly. FatPolyunsaturated fat +14.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yardlong beans Cassava Opinion
Calories 47kcal 160kcal Cassava
Protein 2.53g 1.36g Yardlong beans
Fats 0.1g 0.28g Cassava
Vitamin C 16.2mg 20.6mg Cassava
Net carbs 9.18g 36.26g Cassava
Carbs 9.18g 38.06g Cassava
Magnesium 42mg 21mg Yardlong beans
Calcium 44mg 16mg Yardlong beans
Potassium 290mg 271mg Yardlong beans
Iron 0.98mg 0.27mg Yardlong beans
Sugar 1.7g Yardlong beans
Fiber 1.8g Cassava
Copper 0.047mg 0.1mg Cassava
Zinc 0.36mg 0.34mg Yardlong beans
Phosphorus 57mg 27mg Yardlong beans
Sodium 4mg 14mg Yardlong beans
Vitamin A 450IU 13IU Yardlong beans
Vitamin A 23µg 1µg Yardlong beans
Vitamin E 0.19mg Cassava
Manganese 0.201mg 0.384mg Cassava
Selenium 1.5µg 0.7µg Yardlong beans
Vitamin B1 0.085mg 0.087mg Cassava
Vitamin B2 0.099mg 0.048mg Yardlong beans
Vitamin B3 0.63mg 0.854mg Cassava
Vitamin B5 0.051mg 0.107mg Cassava
Vitamin B6 0.024mg 0.088mg Cassava
Vitamin K 1.9µg Cassava
Folate 45µg 27µg Yardlong beans
Choline 23.7mg Cassava
Saturated Fat 0.026g 0.074g Yardlong beans
Monounsaturated Fat 0.009g 0.075g Cassava
Polyunsaturated fat 0.042g 0.048g Cassava
Tryptophan 0.029mg 0.019mg Yardlong beans
Threonine 0.094mg 0.028mg Yardlong beans
Isoleucine 0.135mg 0.027mg Yardlong beans
Leucine 0.18mg 0.039mg Yardlong beans
Lysine 0.166mg 0.044mg Yardlong beans
Methionine 0.036mg 0.011mg Yardlong beans
Phenylalanine 0.139mg 0.026mg Yardlong beans
Valine 0.146mg 0.035mg Yardlong beans
Histidine 0.082mg 0.02mg Yardlong beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong beans Cassava
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Yardlong beans
Yardlong beans vs Corn raw
Corn raw
Yardlong beans
Yardlong beans vs Green bean raw
Green bean raw
Yardlong beans
Yardlong beans vs Beetroot
Beetroot
Cassava
Cassava vs Corn raw
Corn raw
Cassava
Cassava vs Potato
Potato
Cassava
Cassava vs Cucumber
Cucumber

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
14%
Yardlong beans
14%
Cassava
Minerals Daily Need Coverage Score
19%
Yardlong beans
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Yardlong beans
Yardlong beans is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Yardlong beans
Yardlong beans contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Yardlong beans
Yardlong beans is lower in Saturated Fat (difference - 0.048g)
Which food is lower in glycemic index?
Yardlong beans
Yardlong beans is lower in glycemic index (difference - 8)
Which food is cheaper?
Yardlong beans
Yardlong beans is cheaper (difference - $0.2)
Which food is richer in minerals?
Yardlong beans
Yardlong beans is relatively richer in minerals
Which food is richer in vitamins?
Cassava
Cassava is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.