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Yardlong beans vs. Cassava — In-Depth Nutrition Comparison

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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.
Contains more Calcium +175%
Contains more Iron +263%
Contains more Magnesium +100%
Contains more Phosphorus +111.1%
Contains less Sodium -71.4%
Contains more Selenium +114.3%
Contains more Copper +112.8%
Contains more Manganese +91%
Equal in Potassium - 271
Equal in Zinc - 0.34
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +175%
Contains more Iron +263%
Contains more Magnesium +100%
Contains more Phosphorus +111.1%
Contains less Sodium -71.4%
Contains more Selenium +114.3%
Contains more Copper +112.8%
Contains more Manganese +91%
Equal in Potassium - 271
Equal in Zinc - 0.34

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.
:
Contains more Vitamin A +3361.5%
Contains more Vitamin B2 +106.3%
Contains more Folate +66.7%
Contains more Vitamin C +27.2%
Contains more Vitamin B3 +35.6%
Contains more Vitamin B5 +109.8%
Contains more Vitamin B6 +266.7%
Equal in Vitamin B1 - 0.087
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 13% 5%
Contains more Vitamin A +3361.5%
Contains more Vitamin B2 +106.3%
Contains more Folate +66.7%
Contains more Vitamin C +27.2%
Contains more Vitamin B3 +35.6%
Contains more Vitamin B5 +109.8%
Contains more Vitamin B6 +266.7%
Equal in Vitamin B1 - 0.087

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +86%
Contains more Water +46.6%
Contains more Other +16.1%
Contains more Fats +180%
Contains more Carbs +314.6%
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 Protein +86%
Contains more Water +46.6%
Contains more Other +16.1%
Contains more Fats +180%
Contains more Carbs +314.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -64.9%
Contains more Monounsaturated Fat +733.3%
Contains more Polyunsaturated fat +14.3%
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains less Saturated Fat -64.9%
Contains more Monounsaturated Fat +733.3%
Contains more Polyunsaturated 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
Net carbs 9.18g 36.26g Cassava
Protein 2.53g 1.36g Yardlong beans
Fats 0.1g 0.28g Cassava
Carbs 9.18g 38.06g Cassava
Calories 47kcal 160kcal Cassava
Sugar 1.7g Yardlong beans
Fiber 1.8g Cassava
Calcium 44mg 16mg Yardlong beans
Iron 0.98mg 0.27mg Yardlong beans
Magnesium 42mg 21mg Yardlong beans
Phosphorus 57mg 27mg Yardlong beans
Potassium 290mg 271mg Yardlong beans
Sodium 4mg 14mg Yardlong beans
Zinc 0.36mg 0.34mg Yardlong beans
Copper 0.047mg 0.1mg Cassava
Manganese 0.201mg 0.384mg Cassava
Selenium 1.5µg 0.7µg Yardlong beans
Vitamin A 450IU 13IU Yardlong beans
Vitamin A RAE 23µg 1µg Yardlong beans
Vitamin E 0.19mg Cassava
Vitamin C 16.2mg 20.6mg Cassava
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
Folate 45µg 27µg Yardlong beans
Choline 23.7mg Cassava
Vitamin K 1.9µg 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
Saturated Fat 0.026g 0.074g Yardlong beans
Monounsaturated Fat 0.009g 0.075g Cassava
Polyunsaturated fat 0.042g 0.048g Cassava

Which food is preferable for your diet?

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