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

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

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

  • Yardlong bean (Asparagus bean) raw is richer in vitamin A and magnesium, yet cauliflower is richer in vitamin C, vitamin B6, and vitamin B5.
  • Daily need coverage for vitamin C for cauliflower is 33% higher.

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

Infographic

Yardlong bean (Asparagus bean) raw vs Cauliflower 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
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 +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%
Contains more PotassiumPotassium +24.6%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
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 B1Vitamin B1 +114%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin CVitamin C +156.4%
Contains more Vitamin B3Vitamin B3 +23.7%
Contains more Vitamin B5Vitamin B5 +1112.7%
Contains more Vitamin B6Vitamin B6 +666.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~57µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Cauliflower DV% diff.
Vitamin C 18.8mg 48.2mg 33%
Vitamin K 15.5µg 13%
Vitamin B5 0.055mg 0.667mg 12%
Vitamin B6 0.024mg 0.184mg 12%
Choline 44.3mg 8%
Fiber 2g 8%
Magnesium 44mg 15mg 7%
Vitamin B1 0.107mg 0.05mg 5%
Vitamin A 43µg 0µg 5%
Vitamin B2 0.11mg 0.06mg 4%
Calcium 50mg 22mg 3%
Potassium 240mg 299mg 2%
Phosphorus 59mg 44mg 2%
Protein 2.8g 1.92g 2%
Manganese 0.205mg 0.155mg 2%
Selenium 1.5µg 0.6µg 2%
Folate 62µg 57µg 1%
Polyunsaturated fat 0.169g 0.031g 1%
Vitamin B3 0.41mg 0.507mg 1%
Fructose 0.97g 1%
Calories 47kcal 25kcal 1%
Vitamin E 0.08mg 1%
Zinc 0.37mg 0.27mg 1%
Copper 0.048mg 0.039mg 1%
Iron 0.47mg 0.42mg 1%
Carbs 8.35g 4.97g 1%
Sodium 4mg 30mg 1%
Fats 0.4g 0.28g 0%
Net carbs 8.35g 2.97g N/A
Sugar 1.91g N/A
Saturated fat 0.105g 0.13g 0%
Monounsaturated fat 0.036g 0.034g 0%
Tryptophan 0.032mg 0.02mg 0%
Threonine 0.104mg 0.076mg 0%
Isoleucine 0.15mg 0.071mg 0%
Leucine 0.2mg 0.106mg 0%
Lysine 0.184mg 0.217mg 0%
Methionine 0.04mg 0.02mg 0%
Phenylalanine 0.154mg 0.065mg 0%
Valine 0.162mg 0.125mg 0%
Histidine 0.09mg 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
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 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 +45.8%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +68%
Contains more OtherOther +26.7%
~equal in Water ~92.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 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 less Sat. FatSaturated fat -19.2%
Contains more Poly. FatPolyunsaturated fat +445.2%
~equal in Monounsaturated fat ~0.034g

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