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  6. Adzuki bean vs. Cauliflower

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

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

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%

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.