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  6. Yardlong bean (Asparagus bean) vs. Cassava

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

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The main differences between Yardlong bean (Asparagus bean) and Cassava

  • Yardlong bean (Asparagus bean) has more Iron, however, Cassava has more Manganese, and Copper.
  • Cassava has 3 times less Calcium than Yardlong bean (Asparagus bean). Yardlong bean (Asparagus bean) 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 bean (Asparagus bean) 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
8
:
2
Cassava
Cassava
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
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Cassava
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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
3
:
7
Cassava
Cassava
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
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Cassava
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 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
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
3
:
2
Cassava
Cassava
Contains more Protein +86%
Contains more Water +46.6%
Contains more Other +16.1%
Contains more Fats +180%
Contains more Carbs +314.6%
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Cassava
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
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Cassava
Cassava
Contains less Saturated Fat -64.9%
Contains more Monounsaturated Fat +733.3%
Contains more Polyunsaturated fat +14.3%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Cassava
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 bean (Asparagus bean) 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 bean (Asparagus bean) Cassava Opinion
Net carbs 9.18g 36.26g Cassava
Protein 2.53g 1.36g Yardlong bean (Asparagus bean)
Fats 0.1g 0.28g Cassava
Carbs 9.18g 38.06g Cassava
Calories 47kcal 160kcal Cassava
Sugar 1.7g Yardlong bean (Asparagus bean)
Fiber 1.8g Cassava
Calcium 44mg 16mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.27mg Yardlong bean (Asparagus bean)
Magnesium 42mg 21mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 27mg Yardlong bean (Asparagus bean)
Potassium 290mg 271mg Yardlong bean (Asparagus bean)
Sodium 4mg 14mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.34mg Yardlong bean (Asparagus bean)
Copper 0.047mg 0.1mg Cassava
Manganese 0.201mg 0.384mg Cassava
Selenium 1.5µg 0.7µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 13IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 1µg Yardlong bean (Asparagus bean)
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 bean (Asparagus bean)
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 bean (Asparagus bean)
Vitamin K 1.9µg Cassava
Tryptophan 0.029mg 0.019mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.028mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.027mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.039mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.044mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.011mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg 0.026mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.035mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.02mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.074g Yardlong bean (Asparagus bean)
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 bean (Asparagus bean) 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
15%
Yardlong bean (Asparagus bean)
14%
Cassava
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
16%
Cassava

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.048g)
Which food is lower in glycemic index?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in glycemic index (difference - 8)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.2)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) 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 bean (Asparagus bean) - 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.