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  6. Broad beans vs. Cassava

Broad beans vs. Cassava — In-Depth Nutrition Comparison

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Summary of differences between broad beans and cassava

  • Broad beans have more iron, protein, folate, fiber, and phosphorus; however, cassava is higher in carbs and manganese.
  • Broad beans cover your daily need for iron 15% more than cassava.
  • Broad beans have 4 times more protein than cassava. While broad beans have 4.8g of protein, cassava has only 1.36g.
  • The glycemic index of cassava is higher.

These are the specific foods used in this comparison Broadbeans, immature seeds, cooked, boiled, drained, without salt and Cassava, raw.

Infographic

Broad beans vs Cassava infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
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 +47.6%
Contains more CalciumCalcium +12.5%
Contains more IronIron +455.6%
Contains more ZincZinc +38.2%
Contains more PhosphorusPhosphorus +170.4%
Contains more SeleniumSelenium +42.9%
Contains more PotassiumPotassium +40.4%
Contains more CopperCopper +66.7%
Contains less SodiumSodium -65.9%
Contains more ManganeseManganese +47.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 66% 0% 4.7% 0% 32% 21% 23% 4% 6.7% 0% 0% 44%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 69% 0% 0.33% 3.8% 22% 11% 16% 6.4% 20% 0% 4.8% 20%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B3Vitamin B3 +40.5%
Contains more FolateFolate +114.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +62.1%
Contains more Vitamin B6Vitamin B6 +203.4%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~20.6mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad beans Cassava DV% diff.
Iron 1.5mg 0.27mg 15%
Carbs 10.1g 38.06g 9%
Folate 58µg 27µg 8%
Protein 4.8g 1.36g 7%
Fiber 3.6g 1.8g 7%
Phosphorus 73mg 27mg 7%
Calories 62kcal 160kcal 5%
Manganese 0.261mg 0.384mg 5%
Vitamin B6 0.029mg 0.088mg 5%
Copper 0.06mg 0.1mg 4%
Choline 23.7mg 4%
Vitamin B1 0.128mg 0.087mg 3%
Vitamin B2 0.09mg 0.048mg 3%
Magnesium 31mg 21mg 2%
Potassium 193mg 271mg 2%
Vitamin B3 1.2mg 0.854mg 2%
Vitamin K 1.9µg 2%
Polyunsaturated fat 0.303g 0.048g 2%
Vitamin C 19.8mg 20.6mg 1%
Zinc 0.47mg 0.34mg 1%
Sodium 41mg 14mg 1%
Vitamin A 14µg 1µg 1%
Vitamin E 0.19mg 1%
Selenium 1µg 0.7µg 1%
Vitamin B5 0.066mg 0.107mg 1%
Protein per 100 calories 7.7g 0.85g N/A
Calories per 10 g protein 129kcal 1176kcal N/A
Weight per 100 calories 161g 63g N/A
Fats 0.5g 0.28g 0%
Net carbs 6.5g 36.26g N/A
Calcium 18mg 16mg 0%
Sugar 1.7g N/A
Saturated fat 0.142g 0.074g 0%
Monounsaturated fat 0.02g 0.075g 0%
Tryptophan 0.048mg 0.019mg 0%
Threonine 0.178mg 0.028mg 0%
Isoleucine 0.215mg 0.027mg 0%
Leucine 0.37mg 0.039mg 0%
Lysine 0.313mg 0.044mg 0%
Methionine 0.037mg 0.011mg 0%
Phenylalanine 0.195mg 0.026mg 0%
Valine 0.235mg 0.035mg 0%
Histidine 0.115mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 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 +252.9%
Contains more FatsFats +78.6%
Contains more WaterWater +40.2%
Contains more CarbsCarbs +276.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 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 +531.3%
Contains less Sat. FatSaturated fat -47.9%
Contains more Mono. FatMonounsaturated fat +275%

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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. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.