Cauliflower vs. Yardlong beans — In-Depth Nutrition Comparison
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A recap on differences between cauliflower and yardlong beans
- Cauliflower has more vitamin C, vitamin B5, and vitamin B6; however, yardlong beans is higher in vitamin A, iron, and magnesium.
- Cauliflower covers your daily vitamin C needs 36% more than yardlong beans.
- Yardlong beans contains 13 times less vitamin B5 than cauliflower. Cauliflower contains 0.667mg of vitamin B5, while yardlong beans contains 0.051mg.
Food varieties used in this article are Cauliflower, raw and Yardlong bean, cooked, boiled, drained, without salt.
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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.
| Contains more MagnesiumMagnesium | +180% |
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +133.3% |
| Contains more CopperCopper | +20.5% |
| Contains more ZincZinc | +33.3% |
| Contains more PhosphorusPhosphorus | +29.5% |
| Contains less SodiumSodium | -86.7% |
| Contains more ManganeseManganese | +29.7% |
| Contains more SeleniumSelenium | +150% |
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.
| Contains more Vitamin CVitamin C | +197.5% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +1207.8% |
| Contains more Vitamin B6Vitamin B6 | +666.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +26.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +70% |
| Contains more Vitamin B2Vitamin B2 | +65% |
| Contains more Vitamin B3Vitamin B3 | +24.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
| Contains more FatsFats | +180% |
| Contains more ProteinProtein | +31.8% |
| Contains more CarbsCarbs | +84.7% |
~equal in
Water
~87.47g
~equal in
Other
~0.72g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated fat:
Sat. Fat
0.026 g
Monounsaturated fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Mono. FatMonounsaturated fat | +277.8% |
| Contains less Sat. FatSaturated fat | -80% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 48.2mg | 16.2mg | 36% |
| Vitamin K | 15.5µg | 13% | |
| Vitamin B6 | 0.184mg | 0.024mg | 12% |
| Vitamin B5 | 0.667mg | 0.051mg | 12% |
| Choline | 44.3mg | 8% | |
| Fiber | 2g | 8% | |
| Iron | 0.42mg | 0.98mg | 7% |
| Magnesium | 15mg | 42mg | 6% |
| Vitamin B1 | 0.05mg | 0.085mg | 3% |
| Vitamin A | 0µg | 23µg | 3% |
| Vitamin B2 | 0.06mg | 0.099mg | 3% |
| Folate | 57µg | 45µg | 3% |
| Selenium | 0.6µg | 1.5µg | 2% |
| Calcium | 22mg | 44mg | 2% |
| Phosphorus | 44mg | 57mg | 2% |
| Manganese | 0.155mg | 0.201mg | 2% |
| Vitamin B3 | 0.507mg | 0.63mg | 1% |
| Protein | 1.92g | 2.53g | 1% |
| Fructose | 0.97g | 1% | |
| Calories | 25kcal | 47kcal | 1% |
| Vitamin E | 0.08mg | 1% | |
| Zinc | 0.27mg | 0.36mg | 1% |
| Copper | 0.039mg | 0.047mg | 1% |
| Carbs | 4.97g | 9.18g | 1% |
| Sodium | 30mg | 4mg | 1% |
| Fats | 0.28g | 0.1g | 0% |
| Net carbs | 2.97g | 9.18g | N/A |
| Potassium | 299mg | 290mg | 0% |
| Sugar | 1.91g | N/A | |
| Saturated fat | 0.13g | 0.026g | 0% |
| Monounsaturated fat | 0.034g | 0.009g | 0% |
| Polyunsaturated fat | 0.031g | 0.042g | 0% |
| Tryptophan | 0.02mg | 0.029mg | 0% |
| Threonine | 0.076mg | 0.094mg | 0% |
| Isoleucine | 0.071mg | 0.135mg | 0% |
| Leucine | 0.106mg | 0.18mg | 0% |
| Lysine | 0.217mg | 0.166mg | 0% |
| Methionine | 0.02mg | 0.036mg | 0% |
| Phenylalanine | 0.065mg | 0.139mg | 0% |
| Valine | 0.125mg | 0.146mg | 0% |
| Histidine | 0.056mg | 0.082mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
13%
19%
Comparison summary
Which food is lower in Sugar?
Yardlong beans is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Yardlong beans contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Yardlong beans is lower in Saturated fat (difference - 0.104g)
Which food is lower in glycemic index?
Yardlong beans is lower in glycemic index (difference - 86)
Which food is cheaper?
Yardlong beans is cheaper (difference - $0.4)
Which food is richer in minerals?
Yardlong beans is relatively richer in minerals
Which food contains less Cholesterol?
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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.