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Adzuki bean vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between adzuki bean and cauliflower?

  • Adzuki bean is richer in folate, copper, manganese, iron, phosphorus, zinc, fiber, vitamin B1, and potassium, yet cauliflower is richer in vitamin C.
  • Adzuki bean's daily need coverage for folate is 141% higher.
  • Adzuki bean has 28 times more copper than cauliflower. Adzuki bean has 1.094mg of copper, while cauliflower has 0.039mg.

We used Beans, adzuki, mature seeds, raw and Cauliflower, raw types in this comparison.

Infographic

Adzuki 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +746.7%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +319.4%
Contains more IronIron +1085.7%
Contains more CopperCopper +2705.1%
Contains more ZincZinc +1766.7%
Contains more PhosphorusPhosphorus +765.9%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +1016.1%
Contains more SeleniumSelenium +416.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +810%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +418.7%
Contains more Vitamin B5Vitamin B5 +120.5%
Contains more Vitamin B6Vitamin B6 +90.8%
Contains more FolateFolate +991.2%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
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 ProteinProtein +934.9%
Contains more FatsFats +89.3%
Contains more CarbsCarbs +1165.6%
Contains more OtherOther +328.9%
Contains more WaterWater +585%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +47.1%
Contains more Poly. FatPolyunsaturated fat +264.5%
Contains less Sat. FatSaturated fat -31.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Adzuki bean Cauliflower
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Adzuki bean Cauliflower DV% diff.
Folate 622µg 57µg 141%
Copper 1.094mg 0.039mg 117%
Manganese 1.73mg 0.155mg 68%
Iron 4.98mg 0.42mg 57%
Vitamin C 0mg 48.2mg 54%
Phosphorus 381mg 44mg 48%
Zinc 5.04mg 0.27mg 43%
Fiber 12.7g 2g 43%
Protein 19.87g 1.92g 36%
Vitamin B1 0.455mg 0.05mg 34%
Potassium 1254mg 299mg 28%
Magnesium 127mg 15mg 27%
Carbs 62.9g 4.97g 19%
Vitamin B5 1.471mg 0.667mg 16%
Calories 329kcal 25kcal 15%
Vitamin B6 0.351mg 0.184mg 13%
Vitamin B3 2.63mg 0.507mg 13%
Vitamin K 15.5µg 13%
Vitamin B2 0.22mg 0.06mg 12%
Choline 44.3mg 8%
Selenium 3.1µg 0.6µg 5%
Calcium 66mg 22mg 4%
Fructose 0.97g 1%
Sodium 5mg 30mg 1%
Polyunsaturated fat 0.113g 0.031g 1%
Vitamin E 0.08mg 1%
Fats 0.53g 0.28g 0%
Net carbs 50.2g 2.97g N/A
Sugar 1.91g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.191g 0.13g 0%
Monounsaturated fat 0.05g 0.034g 0%
Tryptophan 0.191mg 0.02mg 0%
Threonine 0.674mg 0.076mg 0%
Isoleucine 0.791mg 0.071mg 0%
Leucine 1.668mg 0.106mg 0%
Lysine 1.497mg 0.217mg 0%
Methionine 0.21mg 0.02mg 0%
Phenylalanine 1.052mg 0.065mg 0%
Valine 1.023mg 0.125mg 0%
Histidine 0.524mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Adzuki bean Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
65%
Adzuki bean
30%
Cauliflower
Minerals Daily Need Coverage Score
132%
Adzuki bean
13%
Cauliflower

Comparison summary

Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 0.061g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.6)
Which food is lower in Sugar?
Adzuki bean
Adzuki bean is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Adzuki bean
Adzuki bean contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Adzuki bean
Adzuki bean is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Adzuki bean
Adzuki 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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.