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  6. Mung bean vs. Cauliflower

Mung bean vs. Cauliflower — In-Depth Nutrition Comparison

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A recap on differences between mung beans and cauliflower

  • Mung beans have more folate, copper, iron, fiber, vitamin B1, phosphorus, magnesium, manganese, and potassium; however, cauliflower is higher in vitamin C.
  • Mung beans cover your daily folate needs 142% more than cauliflower.
  • Cauliflower contains 24 times less copper than mung beans. Mung beans contain 0.941mg of copper, while cauliflower contains 0.039mg.

Food varieties used in this article are Mung beans, mature seeds, raw and Cauliflower, raw.

Infographic

Mung bean vs Cauliflower 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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
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%
Contains more MagnesiumMagnesium +1160%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +316.7%
Contains more IronIron +1504.8%
Contains more CopperCopper +2312.8%
Contains more ZincZinc +892.6%
Contains more PhosphorusPhosphorus +734.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +567.7%
Contains more SeleniumSelenium +1266.7%

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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +537.5%
Contains more Vitamin B1Vitamin B1 +1142%
Contains more Vitamin B2Vitamin B2 +288.3%
Contains more Vitamin B3Vitamin B3 +344%
Contains more Vitamin B5Vitamin B5 +186.4%
Contains more Vitamin B6Vitamin B6 +107.6%
Contains more FolateFolate +996.5%
Contains more CholineCholine +121%
Contains more Vitamin CVitamin C +904.2%
Contains more Vitamin KVitamin K +72.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mung bean Cauliflower DV% diff.
Folate 625µg 57µg 142%
Copper 0.941mg 0.039mg 100%
Iron 6.74mg 0.42mg 79%
Fiber 16.3g 2g 57%
Vitamin C 4.8mg 48.2mg 48%
Vitamin B1 0.621mg 0.05mg 48%
Phosphorus 367mg 44mg 46%
Protein 23.86g 1.92g 44%
Magnesium 189mg 15mg 41%
Manganese 1.035mg 0.155mg 38%
Potassium 1246mg 299mg 28%
Vitamin B5 1.91mg 0.667mg 25%
Zinc 2.68mg 0.27mg 22%
Carbs 62.62g 4.97g 19%
Calories 347kcal 25kcal 16%
Vitamin B6 0.382mg 0.184mg 15%
Selenium 8.2µg 0.6µg 14%
Vitamin B2 0.233mg 0.06mg 13%
Calcium 132mg 22mg 11%
Vitamin B3 2.251mg 0.507mg 11%
Choline 97.9mg 44.3mg 10%
Vitamin K 9µg 15.5µg 5%
Vitamin E 0.51mg 0.08mg 3%
Polyunsaturated fat 0.384g 0.031g 2%
Fructose 0.97g 1%
Fats 1.15g 0.28g 1%
Sodium 15mg 30mg 1%
Saturated fat 0.348g 0.13g 1%
Vitamin A 6µg 0µg 1%
Net carbs 46.32g 2.97g N/A
Sugar 6.6g 1.91g N/A
Monounsaturated fat 0.161g 0.034g 0%
Tryptophan 0.26mg 0.02mg 0%
Threonine 0.782mg 0.076mg 0%
Isoleucine 1.008mg 0.071mg 0%
Leucine 1.847mg 0.106mg 0%
Lysine 1.664mg 0.217mg 0%
Methionine 0.286mg 0.02mg 0%
Phenylalanine 1.443mg 0.065mg 0%
Valine 1.237mg 0.125mg 0%
Histidine 0.695mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +1142.7%
Contains more FatsFats +310.7%
Contains more CarbsCarbs +1160%
Contains more OtherOther +336.8%
Contains more WaterWater +917.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +373.5%
Contains more Poly. FatPolyunsaturated fat +1138.7%
Contains less Sat. FatSaturated fat -62.6%

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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.