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  6. Cauliflower vs. Winged bean

Cauliflower vs. Winged bean — In-Depth Nutrition Comparison

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The main differences between cauliflower and winged bean

  • Cauliflower is richer in vitamin C, vitamin B5, folate, and vitamin B6, yet winged bean is richer in copper, vitamin B1, iron, manganese, zinc, and potassium.
  • Daily need coverage for copper for winged bean is 150% higher.

Food types used in this article are Cauliflower, raw and Winged bean tuber, raw.

Infographic

Cauliflower vs Winged 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains less SodiumSodium -14.3%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +96%
Contains more IronIron +376.2%
Contains more CopperCopper +3453.8%
Contains more ZincZinc +414.8%
Contains more ManganeseManganese +243.2%
Contains more SeleniumSelenium +16.7%
~equal in Phosphorus ~45mg

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +475%
Contains more Vitamin B6Vitamin B6 +145.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +658%
Contains more Vitamin B2Vitamin B2 +148.3%
Contains more Vitamin B3Vitamin B3 +223.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Winged bean DV% diff.
Copper 0.039mg 1.386mg 150%
Vitamin C 48.2mg 0mg 54%
Vitamin B1 0.05mg 0.379mg 27%
Iron 0.42mg 2mg 20%
Protein 1.92g 11.6g 19%
Manganese 0.155mg 0.532mg 16%
Vitamin K 15.5µg 13%
Vitamin B5 0.667mg 0.116mg 11%
Folate 57µg 19µg 10%
Zinc 0.27mg 1.39mg 10%
Potassium 299mg 586mg 8%
Fiber 2g 8%
Vitamin B6 0.184mg 0.075mg 8%
Carbs 4.97g 28.1g 8%
Choline 44.3mg 8%
Vitamin B2 0.06mg 0.149mg 7%
Vitamin B3 0.507mg 1.64mg 7%
Calories 25kcal 148kcal 6%
Magnesium 15mg 24mg 2%
Fructose 0.97g 1%
Calcium 22mg 30mg 1%
Fats 0.28g 0.9g 1%
Monounsaturated fat 0.034g 0.234g 1%
Polyunsaturated fat 0.031g 0.174g 1%
Vitamin E 0.08mg 1%
Net carbs 2.97g 28.1g N/A
Sugar 1.91g N/A
Phosphorus 44mg 45mg 0%
Sodium 30mg 35mg 0%
Selenium 0.6µg 0.7µg 0%
Saturated fat 0.13g 0.222g 0%
Tryptophan 0.02mg 0.252mg 0%
Threonine 0.076mg 0.451mg 0%
Isoleucine 0.071mg 0.425mg 0%
Leucine 0.106mg 0.64mg 0%
Lysine 0.217mg 0.592mg 0%
Methionine 0.02mg 0.143mg 0%
Phenylalanine 0.065mg 0.451mg 0%
Valine 0.125mg 0.599mg 0%
Histidine 0.056mg 0.241mg 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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more WaterWater +60.4%
Contains more ProteinProtein +504.2%
Contains more FatsFats +221.4%
Contains more CarbsCarbs +465.4%
Contains more OtherOther +163.2%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -41.4%
Contains more Mono. FatMonounsaturated fat +588.2%
Contains more Poly. FatPolyunsaturated fat +461.3%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.