Comparing Nutrients in 100 calories White BeansVS Cassava
Weight per 100 calories
White Beans
30g
Cassava
62.5g
White Beans have 2.1 times more energy per 100g than Cassava. It has high energy density when compared to other foods. Raw Cassava having above average energy density.
Discover which food has more nutrients per 100 calories - White Beans or Cassava?
Discover which food has more nutrients per 100 calories - White Beans or Cassava?
Lets compare vitamin content per 100 calories of White Beans vs Cassava:
100 calories of White Beans have 2.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 6.9 times more Vitamin B9 than Cassava.
While 100 kcal of Raw Cassava contain 3.7 times more Vitamin B3 and more Vitamin C than Raw White Beans.
100 calories of White Beans have insufficient amounts of Vitamin B3 and Vitamin C
100 calories of Cassava have insufficient amounts of Vitamin B5
Both Raw White Beans as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 calories.
Comparing minerals per 100 calories for White Beans vs Cassava:
100 calories of White Beans have 7.2 times more Calcium, 4.7 times more Copper, 18.6 times more Iron, 4.3 times more Magnesium, 2.2 times more Manganese, 5.4 times more Phosphorus, 3.2 times more Potassium, 8.8 times more Selenium and 5.2 times more Zinc than Cassava.
100 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc
Comparison of macro-nutrients per 100 calories:
100 calories of White Beans have 4.7 times more Omega 3, 4.1 times more Fiber and 8.3 times more Protein than Cassava.
While 100 kcal of Raw Cassava contain 1.3 times more Carbohydrate than Raw White Beans.
Both White Beans and Cassava offer comparable quantities of Energy per 100 calories.
100 calories of Cassava provide inadequate amounts of Omega 3 and Protein
Both Raw White Beans as well as Raw Cassava provide inadequate amounts of Omega 6 in 100 calories.