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  6. Yardlong beans vs. Cassava

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 carbs, manganese, and copper.
  • Cassava has 4 times less iron than yardlong beans. Yardlong beans has 0.98mg of iron, while cassava has 0.27mg.

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

Infographic

Yardlong 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 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

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 54% 0% 7.7% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34%
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 +2200%
Contains more Vitamin B2Vitamin B2 +106.3%
Contains more FolateFolate +66.7%
Contains more Vitamin CVitamin C +27.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +35.6%
Contains more Vitamin B5Vitamin B5 +109.8%
Contains more Vitamin B6Vitamin B6 +266.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.087mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Cassava DV% diff.
Carbs 9.18g 38.06g 10%
Iron 0.98mg 0.27mg 9%
Manganese 0.201mg 0.384mg 8%
Fiber 1.8g 7%
Calories 47kcal 160kcal 6%
Copper 0.047mg 0.1mg 6%
Vitamin C 16.2mg 20.6mg 5%
Magnesium 42mg 21mg 5%
Vitamin B6 0.024mg 0.088mg 5%
Folate 45µg 27µg 5%
Phosphorus 57mg 27mg 4%
Vitamin B2 0.099mg 0.048mg 4%
Choline 23.7mg 4%
Calcium 44mg 16mg 3%
Protein 2.53g 1.36g 2%
Vitamin A 23µg 1µg 2%
Vitamin K 1.9µg 2%
Potassium 290mg 271mg 1%
Vitamin E 0.19mg 1%
Selenium 1.5µg 0.7µg 1%
Vitamin B3 0.63mg 0.854mg 1%
Vitamin B5 0.051mg 0.107mg 1%
Protein per 100 calories 5.4g 0.85g N/A
Calories per 10 g protein 186kcal 1176kcal N/A
Weight per 100 calories 213g 63g N/A
Fats 0.1g 0.28g 0%
Net carbs 9.18g 36.26g N/A
Sugar 1.7g N/A
Zinc 0.36mg 0.34mg 0%
Sodium 4mg 14mg 0%
Vitamin B1 0.085mg 0.087mg 0%
Saturated fat 0.026g 0.074g 0%
Monounsaturated fat 0.009g 0.075g 0%
Polyunsaturated fat 0.042g 0.048g 0%
Tryptophan 0.029mg 0.019mg 0%
Threonine 0.094mg 0.028mg 0%
Isoleucine 0.135mg 0.027mg 0%
Leucine 0.18mg 0.039mg 0%
Lysine 0.166mg 0.044mg 0%
Methionine 0.036mg 0.011mg 0%
Phenylalanine 0.139mg 0.026mg 0%
Valine 0.146mg 0.035mg 0%
Histidine 0.082mg 0.02mg 0%

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 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%

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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. 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.