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  6. Beans vs. Cauliflower

Beans vs. Cauliflower — In-Depth Nutrition Comparison

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The main differences between beans and cauliflower

  • Beans are richer in copper, fiber, zinc, phosphorus, vitamin B1, and selenium, yet cauliflower is richer in vitamin C, vitamin K, and folate.
  • Daily need coverage for vitamin C for cauliflower is 50% higher.
  • Beans contain 8 times more selenium than cauliflower. Beans contain 4.5µg of selenium, while cauliflower contains 0.6µg.

Food types used in this article are Beans, baked, canned, no salt added and Cauliflower, raw.

Infographic

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.
Beans
Beans
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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 +113.3%
Contains more CalciumCalcium +127.3%
Contains more CopperCopper +428.2%
Contains more ZincZinc +418.5%
Contains more PhosphorusPhosphorus +136.4%
Contains less SodiumSodium -96.7%
Contains more SeleniumSelenium +650%
Contains more IronIron +44.8%
~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.
Beans
Beans
3
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18% 17%
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 EVitamin E +87.5%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin CVitamin C +1454.8%
Contains more Vitamin B3Vitamin B3 +17.9%
Contains more Vitamin B6Vitamin B6 +41.5%
Contains more Vitamin KVitamin K +1837.5%
Contains more FolateFolate +137.5%
Contains more CholineCholine +43.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Cauliflower DV% diff.
Vitamin C 3.1mg 48.2mg 50%
Copper 0.206mg 0.039mg 19%
Fiber 5.5g 2g 14%
Vitamin B5 0.667mg 13%
Vitamin K 0.8µg 15.5µg 12%
Zinc 1.4mg 0.27mg 10%
Phosphorus 104mg 44mg 9%
Folate 24µg 57µg 8%
Vitamin B1 0.15mg 0.05mg 8%
Manganese 0.155mg 7%
Selenium 4.5µg 0.6µg 7%
Protein 4.8g 1.92g 6%
Carbs 20.49g 4.97g 5%
Vitamin B6 0.13mg 0.184mg 4%
Calories 105kcal 25kcal 4%
Magnesium 32mg 15mg 4%
Calcium 50mg 22mg 3%
Iron 0.29mg 0.42mg 2%
Choline 30.8mg 44.3mg 2%
Sodium 1mg 30mg 1%
Vitamin A 5µg 0µg 1%
Polyunsaturated fat 0.172g 0.031g 1%
Fructose 0.97g 1%
Fats 0.4g 0.28g 0%
Net carbs 14.99g 2.97g N/A
Potassium 296mg 299mg 0%
Sugar 7.78g 1.91g N/A
Vitamin E 0.15mg 0.08mg 0%
Vitamin B2 0.06mg 0.06mg 0%
Vitamin B3 0.43mg 0.507mg 0%
Saturated fat 0.103g 0.13g 0%
Monounsaturated fat 0.035g 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-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 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 +150%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +312.3%
Contains more OtherOther +125%
Contains more WaterWater +26.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
3
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 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 -20.8%
Contains more Poly. FatPolyunsaturated fat +454.8%
~equal in Monounsaturated fat ~0.034g

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.