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  6. Cauliflower vs. Yardlong beans

Cauliflower vs. Yardlong beans — In-Depth Nutrition Comparison

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A recap on the 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.

Infographic

Cauliflower vs Yardlong beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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%
~equal in Potassium ~290mg

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Yardlong beans 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

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
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 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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
34% 12% 55%
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%

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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 beans - 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.