Yardlong bean (Asparagus bean) raw vs. Cauliflower — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
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
Saturated fat:
Sat. Fat
0.105 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.169 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
30%
Minerals Daily Need Coverage Score
17%
13%
Comparison summary
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.025g)
Which food is lower in glycemic index?
Yardlong bean (Asparagus bean) raw is lower in glycemic index (difference - 86)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Yardlong bean (Asparagus bean) raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.