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  6. Cauliflower vs. Yardlong bean (Asparagus bean)

Cauliflower vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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A recap on differences between Cauliflower and Yardlong bean (Asparagus bean)

  • Cauliflower has more Vitamin C, Vitamin B5, and Vitamin B6, however, Yardlong bean (Asparagus bean) is higher in Iron, and Magnesium.
  • Cauliflower covers your daily Vitamin C needs 36% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) contains 13 times less Vitamin B5 than Cauliflower. Cauliflower contains 0.667mg of Vitamin B5, while Yardlong bean (Asparagus bean) contains 0.051mg.

Food varieties used in this article are Cauliflower, raw and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Cauliflower vs Yardlong bean (Asparagus 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.
Cauliflower
Cauliflower
1
:
9
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +100%
Contains more Iron +133.3%
Contains more Magnesium +180%
Contains more Phosphorus +29.5%
Contains less Sodium -86.7%
Contains more Zinc +33.3%
Contains more Copper +20.5%
Contains more Manganese +29.7%
Contains more Selenium +150%
Equal in Potassium - 290
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +100%
Contains more Iron +133.3%
Contains more Magnesium +180%
Contains more Phosphorus +29.5%
Contains less Sodium -86.7%
Contains more Zinc +33.3%
Contains more Copper +20.5%
Contains more Manganese +29.7%
Contains more Selenium +150%
Equal in Potassium - 290

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.
Cauliflower
Cauliflower
6
:
4
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin C +197.5%
Contains more Vitamin B5 +1207.8%
Contains more Vitamin B6 +666.7%
Contains more Folate +26.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +24.3%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin C +197.5%
Contains more Vitamin B5 +1207.8%
Contains more Vitamin B6 +666.7%
Contains more Folate +26.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +24.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
3
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Fats +180%
Contains more Protein +31.8%
Contains more Carbs +84.7%
Equal in Water - 87.47
Equal in Other - 0.72
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Fats +180%
Contains more Protein +31.8%
Contains more Carbs +84.7%
Equal in Water - 87.47
Equal in Other - 0.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +277.8%
Contains less Saturated Fat -80%
Contains more Polyunsaturated fat +35.5%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +277.8%
Contains less Saturated Fat -80%
Contains more Polyunsaturated fat +35.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Yardlong bean (Asparagus bean) Opinion
Net carbs 2.97g 9.18g Yardlong bean (Asparagus bean)
Protein 1.92g 2.53g Yardlong bean (Asparagus bean)
Fats 0.28g 0.1g Cauliflower
Carbs 4.97g 9.18g Yardlong bean (Asparagus bean)
Calories 25kcal 47kcal Yardlong bean (Asparagus bean)
Fructose 0.97g Cauliflower
Sugar 1.91g Yardlong bean (Asparagus bean)
Fiber 2g Cauliflower
Calcium 22mg 44mg Yardlong bean (Asparagus bean)
Iron 0.42mg 0.98mg Yardlong bean (Asparagus bean)
Magnesium 15mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 44mg 57mg Yardlong bean (Asparagus bean)
Potassium 299mg 290mg Cauliflower
Sodium 30mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.27mg 0.36mg Yardlong bean (Asparagus bean)
Copper 0.039mg 0.047mg Yardlong bean (Asparagus bean)
Manganese 0.155mg 0.201mg Yardlong bean (Asparagus bean)
Selenium 0.6µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 0IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.08mg Cauliflower
Vitamin C 48.2mg 16.2mg Cauliflower
Vitamin B1 0.05mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.06mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 0.507mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.667mg 0.051mg Cauliflower
Vitamin B6 0.184mg 0.024mg Cauliflower
Folate 57µg 45µg Cauliflower
Vitamin K 15.5µg Cauliflower
Tryptophan 0.02mg 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.076mg 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.071mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.106mg 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.217mg 0.166mg Cauliflower
Methionine 0.02mg 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.065mg 0.139mg Yardlong bean (Asparagus bean)
Valine 0.125mg 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.056mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.13g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.034g 0.009g Cauliflower
Polyunsaturated fat 0.031g 0.042g Yardlong bean (Asparagus bean)
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
13%
Cauliflower
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.104g)
Which food is lower in glycemic index?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in glycemic index (difference - 86)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.4)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) 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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.