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  6. Broad bean vs. Cauliflower

Broad bean vs. Cauliflower — In-Depth Nutrition Comparison

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The main differences between Broad bean and Cauliflower

  • Broad bean is richer in Iron, Vitamin B1, and Fiber, yet Cauliflower is richer in Vitamin C, Vitamin B5, and Vitamin B6.
  • Daily need coverage for Vitamin C from Cauliflower is 32% higher.
  • Broad bean contains 4 times more Iron than Cauliflower. Broad bean contains 1.5mg of Iron, while Cauliflower contains 0.42mg.

Food types used in this article are Broadbeans, immature seeds, cooked, boiled, drained, without salt and Cauliflower, raw.

Infographic

Broad bean 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
Broad bean
7
:
3
Cauliflower
Cauliflower
Contains more Iron +257.1%
Contains more Magnesium +106.7%
Contains more Phosphorus +65.9%
Contains more Zinc +74.1%
Contains more Copper +53.8%
Contains more Manganese +68.4%
Contains more Selenium +66.7%
Contains more Calcium +22.2%
Contains more Potassium +54.9%
Contains less Sodium -26.8%
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Iron +257.1%
Contains more Magnesium +106.7%
Contains more Phosphorus +65.9%
Contains more Zinc +74.1%
Contains more Copper +53.8%
Contains more Manganese +68.4%
Contains more Selenium +66.7%
Contains more Calcium +22.2%
Contains more Potassium +54.9%
Contains less Sodium -26.8%

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
Broad bean
5
:
5
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin B1 +156%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +136.7%
Contains more Vitamin C +143.4%
Contains more Vitamin B5 +910.6%
Contains more Vitamin B6 +534.5%
Equal in Folate - 57
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
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 B1 +156%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +136.7%
Contains more Vitamin C +143.4%
Contains more Vitamin B5 +910.6%
Contains more Vitamin B6 +534.5%
Equal in Folate - 57

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broad bean
Broad bean
4
:
1
Cauliflower
Cauliflower
Contains more Protein +150%
Contains more Fats +78.6%
Contains more Carbs +103.2%
Contains more Other +18.4%
Equal in Water - 92.07
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 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 +150%
Contains more Fats +78.6%
Contains more Carbs +103.2%
Contains more Other +18.4%
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broad bean
Broad bean
1
:
2
Cauliflower
Cauliflower
Contains more Polyunsaturated fat +877.4%
Contains more Monounsaturated Fat +70%
Equal in Saturated Fat - 0.13
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Polyunsaturated fat +877.4%
Contains more Monounsaturated Fat +70%
Equal in Saturated Fat - 0.13

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 Cauliflower
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broad bean Cauliflower Opinion
Net carbs 6.5g 2.97g Broad bean
Protein 4.8g 1.92g Broad bean
Fats 0.5g 0.28g Broad bean
Carbs 10.1g 4.97g Broad bean
Calories 62kcal 25kcal Broad bean
Fructose 0.97g Cauliflower
Sugar 1.91g Broad bean
Fiber 3.6g 2g Broad bean
Calcium 18mg 22mg Cauliflower
Iron 1.5mg 0.42mg Broad bean
Magnesium 31mg 15mg Broad bean
Phosphorus 73mg 44mg Broad bean
Potassium 193mg 299mg Cauliflower
Sodium 41mg 30mg Cauliflower
Zinc 0.47mg 0.27mg Broad bean
Copper 0.06mg 0.039mg Broad bean
Manganese 0.261mg 0.155mg Broad bean
Selenium 1µg 0.6µg Broad bean
Vitamin A 270IU 0IU Broad bean
Vitamin A RAE 14µg 0µg Broad bean
Vitamin E 0.08mg Cauliflower
Vitamin C 19.8mg 48.2mg Cauliflower
Vitamin B1 0.128mg 0.05mg Broad bean
Vitamin B2 0.09mg 0.06mg Broad bean
Vitamin B3 1.2mg 0.507mg Broad bean
Vitamin B5 0.066mg 0.667mg Cauliflower
Vitamin B6 0.029mg 0.184mg Cauliflower
Folate 58µg 57µg Broad bean
Vitamin K 15.5µg Cauliflower
Tryptophan 0.048mg 0.02mg Broad bean
Threonine 0.178mg 0.076mg Broad bean
Isoleucine 0.215mg 0.071mg Broad bean
Leucine 0.37mg 0.106mg Broad bean
Lysine 0.313mg 0.217mg Broad bean
Methionine 0.037mg 0.02mg Broad bean
Phenylalanine 0.195mg 0.065mg Broad bean
Valine 0.235mg 0.125mg Broad bean
Histidine 0.115mg 0.056mg Broad bean
Saturated Fat 0.142g 0.13g Cauliflower
Monounsaturated Fat 0.02g 0.034g Cauliflower
Polyunsaturated fat 0.303g 0.031g Broad bean
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 Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
18%
Broad bean
30%
Cauliflower
Minerals Daily Need Coverage Score
21%
Broad bean
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.012g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.2)
Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Broad bean
Broad bean is lower in glycemic index (difference - 79)
Which food is richer in minerals?
Broad bean
Broad bean is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.