Comparing Nutrients in 7 ounces Cassava VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Cassava	Green Soybeans	Recommended Dietary Allowance
Energy	11% 318kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	33% 5.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	17% 22g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	22% 8.33g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Cassava	Green Soybeans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	20.5% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	82% 327μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.4% 41mg	64% 57.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Green Soybeans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	39% 391mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	28.2% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.7% 0.54mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	47% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.65% 53.6mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.62% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Green Soybeans per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Green Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Green Soybeans:

• 7 ounces of Cassava have 1.4 times more Vitamin B6 than Green Soybeans.
• While 7 oz of Raw Green Soybeans contain 5 times more Vitamin B1, 3.6 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 6.1 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Cassava.
• Both Raw Cassava as well as Raw Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Green Soybeans:

• 7 oz of Raw Green Soybeans contain 12.3 times more Calcium, 1.3 times more Copper, 13.1 times more Iron, 3.1 times more Magnesium, 1.4 times more Manganese, 7.2 times more Phosphorus, 2.3 times more Potassium, 2.1 times more Selenium and 2.9 times more Zinc than Raw Cassava.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 3.4 times more Carbohydrate than Green Soybeans.
• While 7 oz of Raw Green Soybeans contain 24.3 times more Fat, 10.6 times more Saturated Fat, 22.1 times more Omega 3, 88.2 times more Omega 6, 2.3 times more Fiber and 9.5 times more Protein than Raw Cassava.
• Both Cassava and Green Soybeans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Cassava provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Cassava VS Green Soybeans

What are the health benefits of Cassava compared to Green Soybeans?

Cassava is a good source of carbohydrates and fiber, while green soybeans are high in protein and essential amino acids. Both are nutritious options, but green soybeans provide more protein and a wider range of nutrients compared to cassava.

Can I lose weight easier by eating more Cassava or Green Soybeans?

Both cassava and green soybeans can be part of a healthy vegan diet for weight loss. However, green soybeans (also known as edamame) are generally lower in calories and higher in protein compared to cassava. Including more green soybeans in your diet may help you feel fuller for longer and support weight loss efforts. Remember to focus on overall balanced nutrition and portion control for successful weight loss.

Should I eat more Cassava or more Green Soybeans to gain more muscles while training consistently?

Green soybeans would be the better choice for gaining muscle while training consistently. Soybeans are a complete protein source, meaning they contain all essential amino acids necessary for muscle growth and repair. Additionally, soybeans are rich in nutrients like iron, calcium, and B vitamins, which are important for overall muscle health and function. Cassava, on the other hand, is a starchy root vegetable that is lower in protein and may not provide the same muscle-building benefits as green soybeans.

What is the environmental impact of producing Cassava compared to Green Soybeans?

Cassava has a lower environmental impact compared to green soybeans. Cassava requires less water, fertilizer, and pesticides to grow, making it a more sustainable option. Additionally, cassava has a higher yield per acre than green soybeans, further reducing its environmental footprint.