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  6. Cauliflower vs. Black turtle bean

Cauliflower vs. Black turtle bean — In-Depth Nutrition Comparison

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Differences between cauliflower and black turtle bean

  • Cauliflower has more vitamin C, while black turtle bean has more copper, iron, folate, vitamin B1, phosphorus, fiber, manganese, potassium, and magnesium.
  • Black turtle bean's daily need coverage for copper is 107% higher.

The food types used in this comparison are Cauliflower, raw and Beans, black turtle, mature seeds, raw.

Infographic

Cauliflower vs Black turtle 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +966.7%
Contains more CalciumCalcium +627.3%
Contains more PotassiumPotassium +401.7%
Contains more IronIron +1971.4%
Contains more CopperCopper +2464.1%
Contains more ZincZinc +714.8%
Contains more PhosphorusPhosphorus +900%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +545.2%
Contains more SeleniumSelenium +433.3%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +176.8%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +162.5%
Contains more Vitamin B1Vitamin B1 +1700%
Contains more Vitamin B2Vitamin B2 +221.7%
Contains more Vitamin B3Vitamin B3 +285.6%
Contains more Vitamin B5Vitamin B5 +34.8%
Contains more Vitamin B6Vitamin B6 +55.4%
Contains more FolateFolate +678.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Black turtle bean DV% diff.
Copper 0.039mg 1mg 107%
Iron 0.42mg 8.7mg 104%
Folate 57µg 444µg 97%
Vitamin B1 0.05mg 0.9mg 71%
Phosphorus 44mg 440mg 57%
Vitamin C 48.2mg 0mg 54%
Fiber 2g 15.5g 54%
Protein 1.92g 21.25g 39%
Manganese 0.155mg 1mg 37%
Magnesium 15mg 160mg 35%
Potassium 299mg 1500mg 35%
Carbs 4.97g 63.25g 19%
Zinc 0.27mg 2.2mg 18%
Calories 25kcal 339kcal 16%
Calcium 22mg 160mg 14%
Vitamin B2 0.06mg 0.193mg 10%
Vitamin B3 0.507mg 1.955mg 9%
Vitamin K 15.5µg 5.6µg 8%
Choline 44.3mg 8%
Vitamin B6 0.184mg 0.286mg 8%
Selenium 0.6µg 3.2µg 5%
Vitamin B5 0.667mg 0.899mg 5%
Polyunsaturated fat 0.031g 0.387g 2%
Fructose 0.97g 1%
Vitamin E 0.08mg 0.21mg 1%
Fats 0.28g 0.9g 1%
Sodium 30mg 9mg 1%
Net carbs 2.97g 47.75g N/A
Sugar 1.91g 2.12g N/A
Saturated fat 0.13g 0.232g 0%
Monounsaturated fat 0.034g 0.078g 0%
Tryptophan 0.02mg 0.252mg 0%
Threonine 0.076mg 0.894mg 0%
Isoleucine 0.071mg 0.938mg 0%
Leucine 0.106mg 1.697mg 0%
Lysine 0.217mg 1.459mg 0%
Methionine 0.02mg 0.32mg 0%
Phenylalanine 0.065mg 1.149mg 0%
Valine 0.125mg 1.112mg 0%
Histidine 0.056mg 0.592mg 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
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more WaterWater +737%
Contains more ProteinProtein +1006.8%
Contains more FatsFats +221.4%
Contains more CarbsCarbs +1172.6%
Contains more OtherOther +373.7%

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains less Sat. FatSaturated fat -44%
Contains more Mono. FatMonounsaturated fat +129.4%
Contains more Poly. FatPolyunsaturated fat +1148.4%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.