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  6. Broad beans vs. Cauliflower

Broad beans vs. Cauliflower — In-Depth Nutrition Comparison

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The main differences between broad beans and cauliflower

  • Broad beans are richer in iron, vitamin B1, fiber, and vitamin A, yet cauliflower is richer in vitamin C, vitamin B5, and vitamin B6.
  • Daily need coverage for vitamin C for cauliflower is 32% higher.

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

Infographic

Broad beans 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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
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 +106.7%
Contains more IronIron +257.1%
Contains more CopperCopper +53.8%
Contains more ZincZinc +74.1%
Contains more PhosphorusPhosphorus +65.9%
Contains more ManganeseManganese +68.4%
Contains more SeleniumSelenium +66.7%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +54.9%
Contains less SodiumSodium -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.
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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44%
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +156%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +136.7%
Contains more Vitamin CVitamin C +143.4%
Contains more Vitamin B5Vitamin B5 +910.6%
Contains more Vitamin B6Vitamin B6 +534.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~57µg

All nutrients comparison - raw data values

Nutrient Broad beans Cauliflower DV% diff.
Vitamin C 19.8mg 48.2mg 32%
Iron 1.5mg 0.42mg 14%
Vitamin K 15.5µg 13%
Vitamin B5 0.066mg 0.667mg 12%
Vitamin B6 0.029mg 0.184mg 12%
Choline 44.3mg 8%
Vitamin B1 0.128mg 0.05mg 7%
Protein 4.8g 1.92g 6%
Fiber 3.6g 2g 6%
Manganese 0.261mg 0.155mg 5%
Magnesium 31mg 15mg 4%
Phosphorus 73mg 44mg 4%
Vitamin B3 1.2mg 0.507mg 4%
Potassium 193mg 299mg 3%
Calories 62kcal 25kcal 2%
Carbs 10.1g 4.97g 2%
Copper 0.06mg 0.039mg 2%
Zinc 0.47mg 0.27mg 2%
Vitamin A 14µg 0µg 2%
Vitamin B2 0.09mg 0.06mg 2%
Polyunsaturated fat 0.303g 0.031g 2%
Vitamin E 0.08mg 1%
Selenium 1µg 0.6µg 1%
Fructose 0.97g 1%
Fats 0.5g 0.28g 0%
Net carbs 6.5g 2.97g N/A
Calcium 18mg 22mg 0%
Sugar 1.91g N/A
Sodium 41mg 30mg 0%
Folate 58µg 57µg 0%
Saturated fat 0.142g 0.13g 0%
Monounsaturated fat 0.02g 0.034g 0%
Tryptophan 0.048mg 0.02mg 0%
Threonine 0.178mg 0.076mg 0%
Isoleucine 0.215mg 0.071mg 0%
Leucine 0.37mg 0.106mg 0%
Lysine 0.313mg 0.217mg 0%
Methionine 0.037mg 0.02mg 0%
Phenylalanine 0.195mg 0.065mg 0%
Valine 0.235mg 0.125mg 0%
Histidine 0.115mg 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
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 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 +150%
Contains more FatsFats +78.6%
Contains more CarbsCarbs +103.2%
Contains more OtherOther +18.4%
~equal in Water ~92.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 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 Poly. FatPolyunsaturated fat +877.4%
Contains more Mono. FatMonounsaturated fat +70%
~equal in Saturated fat ~0.13g

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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 beans - 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.