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  6. Cauliflower vs. Adzuki bean

Cauliflower vs. Adzuki bean — In-Depth Nutrition Comparison

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What are the main differences between cauliflower and adzuki bean?

  • Cauliflower is richer in vitamin C, yet adzuki bean is richer in folate, copper, manganese, iron, phosphorus, zinc, fiber, vitamin B1, and potassium.
  • Adzuki bean's daily need coverage for folate is 141% higher.

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

Infographic

Cauliflower vs Adzuki bean 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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%
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more WaterWater +585%
Contains more ProteinProtein +934.9%
Contains more FatsFats +89.3%
Contains more CarbsCarbs +1165.6%
Contains more OtherOther +328.9%

Fat Type Comparison

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

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.