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  6. Broad bean raw vs. Cauliflower

Broad bean raw vs. Cauliflower — In-Depth Nutrition Comparison

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How are broad bean raw and cauliflower different?

  • Broad bean raw is richer in copper, folate, fiber, manganese, vitamin K, vitamin B2, protein, iron, and phosphorus, while cauliflower is higher in vitamin C.
  • Cauliflower covers your daily need for vitamin C 49% more than broad bean raw.
  • Broad bean raw contains 10 times more copper than cauliflower. Broad bean raw contains 0.402mg of copper, while cauliflower contains 0.039mg.

Beans, fava, in pod, raw and Cauliflower, raw types were used in this article.

Infographic

Broad bean raw vs Cauliflower infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +120%
Contains more CalciumCalcium +68.2%
Contains more IronIron +269%
Contains more CopperCopper +930.8%
Contains more ZincZinc +270.4%
Contains more PhosphorusPhosphorus +193.2%
Contains less SodiumSodium -16.7%
Contains more ManganeseManganese +326.5%
Contains more SeleniumSelenium +33.3%
~equal in Potassium ~299mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 12% 0% 5.7% 23% 33% 67% 42% 14% 24% 0% 102% 111%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 161% 0% 0% 1.6% 13% 14% 9.5% 40% 42% 0% 39% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1350%
Contains more Vitamin B1Vitamin B1 +166%
Contains more Vitamin B2Vitamin B2 +383.3%
Contains more Vitamin B3Vitamin B3 +343.6%
Contains more Vitamin KVitamin K +163.9%
Contains more FolateFolate +159.6%
Contains more Vitamin CVitamin C +1202.7%
Contains more Vitamin B5Vitamin B5 +196.4%
Contains more Vitamin B6Vitamin B6 +76.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Cauliflower DV% diff.
Vitamin C 3.7mg 48.2mg 49%
Copper 0.402mg 0.039mg 40%
Folate 148µg 57µg 23%
Fiber 7.5g 2g 22%
Manganese 0.661mg 0.155mg 22%
Vitamin K 40.9µg 15.5µg 21%
Vitamin B2 0.29mg 0.06mg 18%
Iron 1.55mg 0.42mg 14%
Protein 7.92g 1.92g 12%
Phosphorus 129mg 44mg 12%
Vitamin B3 2.249mg 0.507mg 11%
Vitamin B5 0.225mg 0.667mg 9%
Choline 44.3mg 8%
Zinc 1mg 0.27mg 7%
Vitamin E 1.16mg 0.08mg 7%
Vitamin B1 0.133mg 0.05mg 7%
Vitamin B6 0.104mg 0.184mg 6%
Carbs 17.63g 4.97g 4%
Magnesium 33mg 15mg 4%
Calories 88kcal 25kcal 3%
Calcium 37mg 22mg 2%
Vitamin A 17µg 0µg 2%
Polyunsaturated fat 0.342g 0.031g 2%
Fats 0.73g 0.28g 1%
Potassium 332mg 299mg 1%
Fructose 0.97g 1%
Omega-3 (ALA) 0.015g 1%
Protein per 100 calories 9g 7.7g N/A
Calories per 10 g protein 111kcal 130kcal N/A
Weight per 100 calories 114g 400g N/A
Net carbs 10.13g 2.97g N/A
Sugar 9.21g 1.91g N/A
Sodium 25mg 30mg 0%
Selenium 0.8µg 0.6µg 0%
Saturated fat 0.118g 0.13g 0%
Monounsaturated fat 0.104g 0.034g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-6 (Linoleic acid) 0.013g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 +312.5%
Contains more FatsFats +160.7%
Contains more CarbsCarbs +254.7%
Contains more WaterWater +26.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -9.2%
Contains more Mono. FatMonounsaturated fat +205.9%
Contains more Poly. FatPolyunsaturated fat +1003.2%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.