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  6. Broad bean raw vs. Cauliflower

Broad bean raw vs. Cauliflower — In-Depth Nutrition Comparison

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How are Broad bean raw and Cauliflower different?

  • Broad bean raw is richer in Copper, Folate, Fiber, Manganese, Vitamin K, Vitamin B2, Iron, Phosphorus, and Vitamin B3, while Cauliflower is higher in Vitamin C.
  • Cauliflower covers your daily need of Vitamin C 49% more than Broad bean raw.
  • Broad bean raw contains 10 times more Copper than Cauliflower. Broad bean raw contains 0.402mg of Copper, while Cauliflower contains 0.039mg.

Beans, fava, in pod, raw and Cauliflower, raw types were used in this article.

Infographic

Broad bean raw vs Cauliflower infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broad bean raw
Broad bean raw
10
:
0
Cauliflower
Cauliflower
Contains more Calcium +68.2%
Contains more Iron +269%
Contains more Magnesium +120%
Contains more Phosphorus +193.2%
Contains more Potassium +11%
Contains less Sodium -16.7%
Contains more Zinc +270.4%
Contains more Copper +930.8%
Contains more Manganese +326.5%
Contains more Selenium +33.3%
Equal in Potassium - 299
Broad bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 59% 24% 56% 30% 4% 28% 134% 87% 5%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +68.2%
Contains more Iron +269%
Contains more Magnesium +120%
Contains more Phosphorus +193.2%
Contains more Potassium +11%
Contains less Sodium -16.7%
Contains more Zinc +270.4%
Contains more Copper +930.8%
Contains more Manganese +326.5%
Contains more Selenium +33.3%
Equal in Potassium - 299

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Broad bean raw
Broad bean raw
7
:
3
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +1350%
Contains more Vitamin B1 +166%
Contains more Vitamin B2 +383.3%
Contains more Vitamin B3 +343.6%
Contains more Folate +159.6%
Contains more Vitamin K +163.9%
Contains more Vitamin C +1202.7%
Contains more Vitamin B5 +196.4%
Contains more Vitamin B6 +76.9%
Broad bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 24% 0% 13% 34% 67% 43% 14% 24% 111% 0% 103%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +1350%
Contains more Vitamin B1 +166%
Contains more Vitamin B2 +383.3%
Contains more Vitamin B3 +343.6%
Contains more Folate +159.6%
Contains more Vitamin K +163.9%
Contains more Vitamin C +1202.7%
Contains more Vitamin B5 +196.4%
Contains more Vitamin B6 +76.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broad bean raw
Broad bean raw
4
:
1
Cauliflower
Cauliflower
Contains more Protein +312.5%
Contains more Fats +160.7%
Contains more Carbs +254.7%
Contains more Other +47.4%
Contains more Water +26.8%
Broad bean raw
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +312.5%
Contains more Fats +160.7%
Contains more Carbs +254.7%
Contains more Other +47.4%
Contains more Water +26.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broad bean raw
Broad bean raw
3
:
0
Cauliflower
Cauliflower
Contains more Monounsaturated Fat +205.9%
Contains more Polyunsaturated fat +1003.2%
Broad bean raw
21% 18% 61%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.104 g
Polyunsaturated fat: 0.342 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +205.9%
Contains more Polyunsaturated fat +1003.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broad bean raw Cauliflower
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Broad bean raw Cauliflower Opinion
Net carbs 10.13g 2.97g Broad bean raw
Protein 7.92g 1.92g Broad bean raw
Fats 0.73g 0.28g Broad bean raw
Carbs 17.63g 4.97g Broad bean raw
Calories 88kcal 25kcal Broad bean raw
Fructose 0.97g Cauliflower
Sugar 9.21g 1.91g Cauliflower
Fiber 7.5g 2g Broad bean raw
Calcium 37mg 22mg Broad bean raw
Iron 1.55mg 0.42mg Broad bean raw
Magnesium 33mg 15mg Broad bean raw
Phosphorus 129mg 44mg Broad bean raw
Potassium 332mg 299mg Broad bean raw
Sodium 25mg 30mg Broad bean raw
Zinc 1mg 0.27mg Broad bean raw
Copper 0.402mg 0.039mg Broad bean raw
Manganese 0.661mg 0.155mg Broad bean raw
Selenium 0.8µg 0.6µg Broad bean raw
Vitamin A 333IU 0IU Broad bean raw
Vitamin A RAE 17µg 0µg Broad bean raw
Vitamin E 1.16mg 0.08mg Broad bean raw
Vitamin C 3.7mg 48.2mg Cauliflower
Vitamin B1 0.133mg 0.05mg Broad bean raw
Vitamin B2 0.29mg 0.06mg Broad bean raw
Vitamin B3 2.249mg 0.507mg Broad bean raw
Vitamin B5 0.225mg 0.667mg Cauliflower
Vitamin B6 0.104mg 0.184mg Cauliflower
Folate 148µg 57µg Broad bean raw
Vitamin K 40.9µg 15.5µg Broad bean raw
Tryptophan 0.02mg Cauliflower
Threonine 0.076mg Cauliflower
Isoleucine 0.071mg Cauliflower
Leucine 0.106mg Cauliflower
Lysine 0.217mg Cauliflower
Methionine 0.02mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg Cauliflower
Histidine 0.056mg Cauliflower
Saturated Fat 0.118g 0.13g Broad bean raw
Monounsaturated Fat 0.104g 0.034g Broad bean raw
Polyunsaturated fat 0.342g 0.031g Broad bean raw
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad bean raw Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
Broad bean raw
30%
Cauliflower
Minerals Daily Need Coverage Score
43%
Broad bean raw
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 7.3g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.2)
Which food contains less Sodium?
Broad bean raw
Broad bean raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Broad bean raw
Broad bean raw is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Broad bean raw
Broad bean raw is lower in glycemic index (difference - 79)
Which food is richer in minerals?
Broad bean raw
Broad bean raw is relatively richer in minerals
Which food is richer in vitamins?
Broad bean raw
Broad bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.