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  6. Yardlong beans vs. Cauliflower

Yardlong beans vs. Cauliflower — In-Depth Nutrition Comparison

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A recap on the differences between yardlong beans and cauliflower

  • Yardlong beans has more vitamin A, iron, and magnesium; however, cauliflower is higher in vitamin C, vitamin B5, and vitamin B6.
  • Cauliflower covers your daily vitamin C needs 36% more than yardlong beans.

Food varieties used in this article are Yardlong bean, cooked, boiled, drained, without salt and Cauliflower, raw.

Infographic

Yardlong beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 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 +180%
Contains more CalciumCalcium +100%
Contains more IronIron +133.3%
Contains more CopperCopper +20.5%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +29.5%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +29.7%
Contains more SeleniumSelenium +150%
~equal in Potassium ~299mg

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 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 +70%
Contains more Vitamin B2Vitamin B2 +65%
Contains more Vitamin B3Vitamin B3 +24.3%
Contains more Vitamin CVitamin C +197.5%
Contains more Vitamin B5Vitamin B5 +1207.8%
Contains more Vitamin B6Vitamin B6 +666.7%
Contains more FolateFolate +26.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Cauliflower DV% diff.
Vitamin C 16.2mg 48.2mg 36%
Vitamin K 15.5µg 13%
Vitamin B6 0.024mg 0.184mg 12%
Vitamin B5 0.051mg 0.667mg 12%
Choline 44.3mg 8%
Fiber 2g 8%
Iron 0.98mg 0.42mg 7%
Magnesium 42mg 15mg 6%
Vitamin B1 0.085mg 0.05mg 3%
Vitamin A 23µg 0µg 3%
Vitamin B2 0.099mg 0.06mg 3%
Folate 45µg 57µg 3%
Selenium 1.5µg 0.6µg 2%
Calcium 44mg 22mg 2%
Phosphorus 57mg 44mg 2%
Manganese 0.201mg 0.155mg 2%
Vitamin B3 0.63mg 0.507mg 1%
Protein 2.53g 1.92g 1%
Fructose 0.97g 1%
Calories 47kcal 25kcal 1%
Vitamin E 0.08mg 1%
Zinc 0.36mg 0.27mg 1%
Copper 0.047mg 0.039mg 1%
Carbs 9.18g 4.97g 1%
Sodium 4mg 30mg 1%
Fats 0.1g 0.28g 0%
Net carbs 9.18g 2.97g N/A
Potassium 290mg 299mg 0%
Sugar 1.91g N/A
Saturated fat 0.026g 0.13g 0%
Monounsaturated fat 0.009g 0.034g 0%
Polyunsaturated fat 0.042g 0.031g 0%
Tryptophan 0.029mg 0.02mg 0%
Threonine 0.094mg 0.076mg 0%
Isoleucine 0.135mg 0.071mg 0%
Leucine 0.18mg 0.106mg 0%
Lysine 0.166mg 0.217mg 0%
Methionine 0.036mg 0.02mg 0%
Phenylalanine 0.139mg 0.065mg 0%
Valine 0.146mg 0.125mg 0%
Histidine 0.082mg 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% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 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 +31.8%
Contains more CarbsCarbs +84.7%
Contains more FatsFats +180%
~equal in Water ~92.07g
~equal in Other ~0.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 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 -80%
Contains more Poly. FatPolyunsaturated fat +35.5%
Contains more Mono. FatMonounsaturated fat +277.8%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.