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  6. Soybean raw vs. Cauliflower

Soybean raw vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between soybean raw and cauliflower

  • Soybean raw has more iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, and potassium; however, cauliflower is higher in vitamin C.
  • Soybean raw covers your daily need for iron, 191% more than cauliflower.
  • Soybean raw has 43 times more copper than cauliflower. While soybean raw has 1.658mg of copper, cauliflower has only 0.039mg.

These are the specific foods used in this comparison Soybeans, mature seeds, raw and Cauliflower, raw.

Infographic

Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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 +1766.7%
Contains more CalciumCalcium +1159.1%
Contains more PotassiumPotassium +501%
Contains more IronIron +3638.1%
Contains more CopperCopper +4151.3%
Contains more ZincZinc +1711.1%
Contains more PhosphorusPhosphorus +1500%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +1523.9%
Contains more SeleniumSelenium +2866.7%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 +962.5%
Contains more Vitamin B1Vitamin B1 +1648%
Contains more Vitamin B2Vitamin B2 +1350%
Contains more Vitamin B3Vitamin B3 +220.1%
Contains more Vitamin B5Vitamin B5 +18.9%
Contains more Vitamin B6Vitamin B6 +104.9%
Contains more Vitamin KVitamin K +203.2%
Contains more FolateFolate +557.9%
Contains more CholineCholine +161.6%
Contains more Vitamin CVitamin C +703.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Cauliflower DV% diff.
Iron 15.7mg 0.42mg 191%
Copper 1.658mg 0.039mg 180%
Manganese 2.517mg 0.155mg 103%
Phosphorus 704mg 44mg 94%
Folate 375µg 57µg 80%
Polyunsaturated fat 11.255g 0.031g 75%
Vitamin B1 0.874mg 0.05mg 69%
Protein 36.49g 1.92g 69%
Magnesium 280mg 15mg 63%
Vitamin B2 0.87mg 0.06mg 62%
Vitamin C 6mg 48.2mg 47%
Potassium 1797mg 299mg 44%
Zinc 4.89mg 0.27mg 42%
Selenium 17.8µg 0.6µg 31%
Fats 19.94g 0.28g 30%
Fiber 9.3g 2g 29%
Vitamin K 47µg 15.5µg 26%
Calcium 277mg 22mg 26%
Calories 446kcal 25kcal 21%
Vitamin B6 0.377mg 0.184mg 15%
Choline 115.9mg 44.3mg 13%
Saturated fat 2.884g 0.13g 13%
Monounsaturated fat 4.404g 0.034g 11%
Carbs 30.16g 4.97g 8%
Vitamin B3 1.623mg 0.507mg 7%
Vitamin E 0.85mg 0.08mg 5%
Vitamin B5 0.793mg 0.667mg 3%
Fructose 0.97g 1%
Sodium 2mg 30mg 1%
Net carbs 20.86g 2.97g N/A
Sugar 7.33g 1.91g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.02mg 0%
Threonine 1.766mg 0.076mg 0%
Isoleucine 1.971mg 0.071mg 0%
Leucine 3.309mg 0.106mg 0%
Lysine 2.706mg 0.217mg 0%
Methionine 0.547mg 0.02mg 0%
Phenylalanine 2.122mg 0.065mg 0%
Valine 2.029mg 0.125mg 0%
Histidine 1.097mg 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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 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 +1800.5%
Contains more FatsFats +7021.4%
Contains more CarbsCarbs +506.8%
Contains more OtherOther +540.8%
Contains more WaterWater +978.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 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 +12852.9%
Contains more Poly. FatPolyunsaturated fat +36206.5%
Contains less Sat. FatSaturated fat -95.5%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.