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  6. Cauliflower vs. Broad bean raw

Cauliflower vs. Broad bean raw — In-Depth Nutrition Comparison

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How are Cauliflower and Broad bean raw different?

  • Cauliflower is richer in Vitamin C, while Broad bean raw is higher in Copper, Folate, Fiber, Manganese, Vitamin K, Vitamin B2, Iron, Phosphorus, and Vitamin B3.
  • Cauliflower covers your daily need of Vitamin C 49% more than Broad bean raw.

Cauliflower, raw and Beans, fava, in pod, raw types were used in this article.

Infographic

Cauliflower vs Broad bean raw 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +68.2%
Contains more PotassiumPotassium +11%
Contains more IronIron +269%
Contains more CopperCopper +930.8%
Contains more ZincZinc +270.4%
Contains more PhosphorusPhosphorus +193.2%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +326.5%
Contains more SeleniumSelenium +33.3%

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 12% 20% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin CVitamin C +1202.7%
Contains more Vitamin B5Vitamin B5 +196.4%
Contains more Vitamin B6Vitamin B6 +76.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1350%
Contains more Vitamin B1Vitamin B1 +166%
Contains more Vitamin B2Vitamin B2 +383.3%
Contains more Vitamin B3Vitamin B3 +343.6%
Contains more Vitamin KVitamin K +163.9%
Contains more FolateFolate +159.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more WaterWater +26.8%
Contains more ProteinProtein +312.5%
Contains more FatsFats +160.7%
Contains more CarbsCarbs +254.7%
Contains more OtherOther +47.4%

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
21% 18% 61%
Saturated Fat: Sat. Fat 0.118 g
Monounsaturated Fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated Fat +205.9%
Contains more Poly. FatPolyunsaturated fat +1003.2%
~equal in Saturated Fat ~0.118g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Broad bean raw
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat 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 Cauliflower Broad bean raw Opinion
Calories 25kcal 88kcal Broad bean raw
Protein 1.92g 7.92g Broad bean raw
Fats 0.28g 0.73g Broad bean raw
Vitamin C 48.2mg 3.7mg Cauliflower
Net carbs 2.97g 10.13g Broad bean raw
Carbs 4.97g 17.63g Broad bean raw
Magnesium 15mg 33mg Broad bean raw
Calcium 22mg 37mg Broad bean raw
Potassium 299mg 332mg Broad bean raw
Iron 0.42mg 1.55mg Broad bean raw
Sugar 1.91g 9.21g Cauliflower
Fiber 2g 7.5g Broad bean raw
Copper 0.039mg 0.402mg Broad bean raw
Zinc 0.27mg 1mg Broad bean raw
Phosphorus 44mg 129mg Broad bean raw
Sodium 30mg 25mg Broad bean raw
Vitamin A 0IU 333IU Broad bean raw
Vitamin A 0µg 17µg Broad bean raw
Vitamin E 0.08mg 1.16mg Broad bean raw
Manganese 0.155mg 0.661mg Broad bean raw
Selenium 0.6µg 0.8µg Broad bean raw
Vitamin B1 0.05mg 0.133mg Broad bean raw
Vitamin B2 0.06mg 0.29mg Broad bean raw
Vitamin B3 0.507mg 2.249mg Broad bean raw
Vitamin B5 0.667mg 0.225mg Cauliflower
Vitamin B6 0.184mg 0.104mg Cauliflower
Vitamin K 15.5µg 40.9µg Broad bean raw
Folate 57µg 148µg Broad bean raw
Choline 44.3mg Cauliflower
Saturated Fat 0.13g 0.118g Broad bean raw
Monounsaturated Fat 0.034g 0.104g Broad bean raw
Polyunsaturated fat 0.031g 0.342g Broad bean raw
Tryptophan 0.02mg Cauliflower
Threonine 0.076mg Cauliflower
Isoleucine 0.071mg Cauliflower
Leucine 0.106mg Cauliflower
Lysine 0.217mg Cauliflower
Methionine 0.02mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg Cauliflower
Histidine 0.056mg Cauliflower
Fructose 0.97g Cauliflower
Omega-3 - ALA 0.015g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Broad bean raw
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
30%
Cauliflower
35%
Broad bean raw
Minerals Daily Need Coverage Score
13%
Cauliflower
43%
Broad bean raw

Comparison summary

Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 7.3g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.2)
Which food contains less Sodium?
Broad bean raw
Broad bean raw contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Broad bean raw
Broad bean raw is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Broad bean raw
Broad bean raw is lower in glycemic index (difference - 79)
Which food is richer in minerals?
Broad bean raw
Broad bean raw 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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.