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  6. Yardlong bean (Asparagus bean) vs. Cauliflower

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

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A recap on differences between Yardlong bean (Asparagus bean) and Cauliflower

  • Yardlong bean (Asparagus bean) has more 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 bean (Asparagus bean).
  • Cauliflower contains 3 times less Magnesium than Yardlong bean (Asparagus bean). Yardlong bean (Asparagus bean) contains 42mg of Magnesium, while Cauliflower contains 15mg.

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

Infographic

Yardlong bean (Asparagus 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
9
:
1
Cauliflower
Cauliflower
Contains more Calcium +100%
Contains more Iron +133.3%
Contains more Magnesium +180%
Contains more Phosphorus +29.5%
Contains less Sodium -86.7%
Contains more Zinc +33.3%
Contains more Copper +20.5%
Contains more Manganese +29.7%
Contains more Selenium +150%
Equal in Potassium - 299
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +100%
Contains more Iron +133.3%
Contains more Magnesium +180%
Contains more Phosphorus +29.5%
Contains less Sodium -86.7%
Contains more Zinc +33.3%
Contains more Copper +20.5%
Contains more Manganese +29.7%
Contains more Selenium +150%
Equal in Potassium - 299

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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
4
:
6
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +24.3%
Contains more Vitamin C +197.5%
Contains more Vitamin B5 +1207.8%
Contains more Vitamin B6 +666.7%
Contains more Folate +26.7%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +24.3%
Contains more Vitamin C +197.5%
Contains more Vitamin B5 +1207.8%
Contains more Vitamin B6 +666.7%
Contains more Folate +26.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Cauliflower
Cauliflower
Contains more Protein +31.8%
Contains more Carbs +84.7%
Contains more Fats +180%
Equal in Water - 92.07
Equal in Other - 0.76
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Cauliflower
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 Protein +31.8%
Contains more Carbs +84.7%
Contains more Fats +180%
Equal in Water - 92.07
Equal in Other - 0.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
1
Cauliflower
Cauliflower
Contains less Saturated Fat -80%
Contains more Polyunsaturated fat +35.5%
Contains more Monounsaturated Fat +277.8%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -80%
Contains more Polyunsaturated fat +35.5%
Contains more Monounsaturated Fat +277.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) Cauliflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Cauliflower Opinion
Net carbs 9.18g 2.97g Yardlong bean (Asparagus bean)
Protein 2.53g 1.92g Yardlong bean (Asparagus bean)
Fats 0.1g 0.28g Cauliflower
Carbs 9.18g 4.97g Yardlong bean (Asparagus bean)
Calories 47kcal 25kcal Yardlong bean (Asparagus bean)
Fructose 0.97g Cauliflower
Sugar 1.91g Yardlong bean (Asparagus bean)
Fiber 2g Cauliflower
Calcium 44mg 22mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.42mg Yardlong bean (Asparagus bean)
Magnesium 42mg 15mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 44mg Yardlong bean (Asparagus bean)
Potassium 290mg 299mg Cauliflower
Sodium 4mg 30mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.27mg Yardlong bean (Asparagus bean)
Copper 0.047mg 0.039mg Yardlong bean (Asparagus bean)
Manganese 0.201mg 0.155mg Yardlong bean (Asparagus bean)
Selenium 1.5µg 0.6µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 0IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 0µg Yardlong bean (Asparagus bean)
Vitamin E 0.08mg Cauliflower
Vitamin C 16.2mg 48.2mg Cauliflower
Vitamin B1 0.085mg 0.05mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.06mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.507mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.667mg Cauliflower
Vitamin B6 0.024mg 0.184mg Cauliflower
Folate 45µg 57µg Cauliflower
Vitamin K 15.5µg Cauliflower
Tryptophan 0.029mg 0.02mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.076mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.071mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.106mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.217mg Cauliflower
Methionine 0.036mg 0.02mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg 0.065mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.125mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.056mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.13g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.034g Cauliflower
Polyunsaturated fat 0.042g 0.031g Yardlong bean (Asparagus bean)
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Yardlong bean (Asparagus bean)
30%
Cauliflower
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.104g)
Which food is lower in glycemic index?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in glycemic index (difference - 86)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.4)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) 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.

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) - 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.