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  6. Cauliflower vs. Yardlong bean (Asparagus bean) raw

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

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The main differences between cauliflower and yardlong bean (Asparagus bean) raw

  • Cauliflower is richer in vitamin C, vitamin B6, and vitamin B5, yet yardlong bean (Asparagus bean) raw is richer in vitamin A and magnesium.
  • Daily need coverage for vitamin C for cauliflower is 33% higher.
  • Cauliflower contains 12 times more vitamin B5 than yardlong bean (Asparagus bean) raw. Cauliflower contains 0.667mg of vitamin B5, while yardlong bean (Asparagus bean) raw contains 0.055mg.

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

Infographic

Cauliflower vs Yardlong bean (Asparagus bean) raw infographic
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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.
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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +24.6%
Contains more MagnesiumMagnesium +193.3%
Contains more CalciumCalcium +127.3%
Contains more IronIron +11.9%
Contains more CopperCopper +23.1%
Contains more ZincZinc +37%
Contains more PhosphorusPhosphorus +34.1%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +32.3%
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.
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin CVitamin C +156.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +23.7%
Contains more Vitamin B5Vitamin B5 +1112.7%
Contains more Vitamin B6Vitamin B6 +666.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +114%
Contains more Vitamin B2Vitamin B2 +83.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~62µg

All nutrients comparison - raw data values

Nutrient Cauliflower Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 48.2mg 18.8mg 33%
Vitamin K 15.5µg 13%
Vitamin B5 0.667mg 0.055mg 12%
Vitamin B6 0.184mg 0.024mg 12%
Choline 44.3mg 8%
Fiber 2g 8%
Magnesium 15mg 44mg 7%
Vitamin B1 0.05mg 0.107mg 5%
Vitamin A 0µg 43µg 5%
Vitamin B2 0.06mg 0.11mg 4%
Calcium 22mg 50mg 3%
Potassium 299mg 240mg 2%
Phosphorus 44mg 59mg 2%
Protein 1.92g 2.8g 2%
Manganese 0.155mg 0.205mg 2%
Selenium 0.6µg 1.5µg 2%
Folate 57µg 62µg 1%
Polyunsaturated fat 0.031g 0.169g 1%
Vitamin B3 0.507mg 0.41mg 1%
Fructose 0.97g 1%
Calories 25kcal 47kcal 1%
Vitamin E 0.08mg 1%
Zinc 0.27mg 0.37mg 1%
Copper 0.039mg 0.048mg 1%
Iron 0.42mg 0.47mg 1%
Carbs 4.97g 8.35g 1%
Sodium 30mg 4mg 1%
Fats 0.28g 0.4g 0%
Net carbs 2.97g 8.35g N/A
Sugar 1.91g N/A
Saturated fat 0.13g 0.105g 0%
Monounsaturated fat 0.034g 0.036g 0%
Tryptophan 0.02mg 0.032mg 0%
Threonine 0.076mg 0.104mg 0%
Isoleucine 0.071mg 0.15mg 0%
Leucine 0.106mg 0.2mg 0%
Lysine 0.217mg 0.184mg 0%
Methionine 0.02mg 0.04mg 0%
Phenylalanine 0.065mg 0.154mg 0%
Valine 0.125mg 0.162mg 0%
Histidine 0.056mg 0.09mg 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% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more OtherOther +26.7%
Contains more ProteinProtein +45.8%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +68%
~equal in Water ~87.85g

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 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -19.2%
Contains more Poly. FatPolyunsaturated fat +445.2%
~equal in Monounsaturated fat ~0.036g

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) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.