Nutrient Comparison: Small White Beans VS Cassava per 14 oz
Compare the macro and micronutrient content in 14 oz of Small White Beans versus 14 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Small White Beans vs Cassava:
- 14 ounces of Small White Beans have 8.5 times more Vitamin B1, 4.3 times more Vitamin B2, 1.6 times more Vitamin B3, 6.8 times more Vitamin B5, 5 times more Vitamin B6 and 14.3 times more Vitamin B9 than Cassava.
- While 14 oz of Raw Cassava contain more Vitamin C than Raw Small White Beans.
- 14 ounces of Small White Beans have insufficient amounts of Vitamin C
- Both Raw Small White Beans as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Small White Beans vs Cassava:
- 14 ounces of Small White Beans have 10.8 times more Calcium, 6.4 times more Copper, 28.6 times more Iron, 8.7 times more Magnesium, 3.3 times more Manganese, 16.5 times more Phosphorus, 5.7 times more Potassium, 18.3 times more Selenium and 8.3 times more Zinc than Cassava.
- 14 ounces of Cassava lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Small White Beans have 2.1 times more Energy, 13.6 times more Omega 3, 1.6 times more Carbohydrate, 13.8 times more Fiber and 15.5 times more Protein than Cassava.
- 14 ounces of Cassava provide inadequate amounts of Omega 3
- Both Raw Small White Beans as well as Raw Cassava provide inadequate amounts of Omega 6 in 14 ounces.