Comparing Nutrients in 300 calories CassavaVS Canned Beans
Weight per 300 calories
Cassava
188g
Canned Beans
319g
Cassava has 1.7 times more energy per 100g than Canned Beans. It has above average energy density when compared to other foods. Canned Beans with Salt having average energy density.
Discover which food has more nutrients per 300 calories - Cassava or Canned Beans?
Discover which food has more nutrients per 300 calories - Cassava or Canned Beans?
Lets compare vitamin content per 300 calories of Cassava vs Canned Beans:
300 calories of Cassava have 1.3 times more Vitamin B9 and more Vitamin C than Canned Beans.
While 300 kcal of Canned Beans with Salt contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 3.4 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Cassava.
Both Cassava and Canned Beans provide similar amounts of Vitamin B3 per 300 calories.
300 calories of Cassava have insufficient amounts of Vitamin B5
300 calories of Canned Beans have insufficient amounts of Vitamin C
Both Raw Cassava as well as Canned Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.
Comparing minerals per 300 calories for Cassava vs Canned Beans:
300 calories of Cassava have 2.1 times more Manganese than Canned Beans.
While 300 kcal of Canned Beans with Salt contain 3.6 times more Calcium, 2.5 times more Copper, 7.5 times more Iron, 2.2 times more Magnesium, 4.7 times more Phosphorus, 1.4 times more Potassium, 12.2 times more Selenium, 41.7 times more Sodium, 11.4 times more Zinc and 2.1 times more Water than Raw Cassava.
300 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 300 calories:
300 kcal of Canned Beans with Salt contain 8 times more Sugars, 3.9 times more Fiber and 5.9 times more Protein than Raw Cassava.
Both Cassava and Canned Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
300 calories of Cassava provide inadequate amounts of Protein
Both Raw Cassava as well as Canned Beans with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.