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  6. Baked beans vs. Cauliflower

Baked beans vs. Cauliflower — In-Depth Nutrition Comparison

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Significant differences between baked beans and cauliflower

  • Baked beans have more iron, fiber, copper, phosphorus, and selenium; however, cauliflower is richer in vitamin C, vitamin B5, and vitamin B6.
  • Cauliflower covers your daily vitamin C needs 52% more than baked beans.
  • Cauliflower has 15 times less saturated fat than baked beans. Baked beans have 1.948g of saturated fat, while cauliflower has 0.13g.

Specific food types used in this comparison are Beans, baked, home prepared and Cauliflower, raw.

Infographic

Baked beans vs Cauliflower infographic
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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 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
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 +186.7%
Contains more CalciumCalcium +177.3%
Contains more PotassiumPotassium +19.7%
Contains more IronIron +373.8%
Contains more CopperCopper +307.7%
Contains more ZincZinc +170.4%
Contains more PhosphorusPhosphorus +147.7%
Contains more ManganeseManganese +64.5%
Contains more SeleniumSelenium +850%
Contains less SodiumSodium -92.9%

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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 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 B1Vitamin B1 +172%
Contains more Vitamin CVitamin C +4281.8%
Contains more Vitamin B2Vitamin B2 +22.4%
Contains more Vitamin B3Vitamin B3 +24.3%
Contains more Vitamin B5Vitamin B5 +330.3%
Contains more Vitamin B6Vitamin B6 +104.4%
Contains more FolateFolate +18.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Baked beans Cauliflower DV% diff.
Vitamin C 1.1mg 48.2mg 52%
Iron 1.99mg 0.42mg 20%
Sodium 422mg 30mg 17%
Fiber 5.5g 2g 14%
Copper 0.159mg 0.039mg 13%
Vitamin K 15.5µg 13%
Vitamin B5 0.155mg 0.667mg 10%
Phosphorus 109mg 44mg 9%
Selenium 5.7µg 0.6µg 9%
Saturated fat 1.948g 0.13g 8%
Choline 44.3mg 8%
Vitamin B6 0.09mg 0.184mg 7%
Protein 5.54g 1.92g 7%
Vitamin B1 0.136mg 0.05mg 7%
Calories 155kcal 25kcal 7%
Fats 5.15g 0.28g 7%
Magnesium 43mg 15mg 7%
Carbs 21.63g 4.97g 6%
Polyunsaturated fat 0.74g 0.031g 5%
Monounsaturated fat 2.133g 0.034g 5%
Zinc 0.73mg 0.27mg 4%
Manganese 0.255mg 0.155mg 4%
Calcium 61mg 22mg 4%
Potassium 358mg 299mg 2%
Cholesterol 5mg 0mg 2%
Folate 48µg 57µg 2%
Fructose 0.97g 1%
Vitamin B2 0.049mg 0.06mg 1%
Vitamin B3 0.408mg 0.507mg 1%
Vitamin E 0.08mg 1%
Net carbs 16.13g 2.97g N/A
Sugar 1.91g N/A
Tryptophan 0.067mg 0.02mg 0%
Threonine 0.228mg 0.076mg 0%
Isoleucine 0.242mg 0.071mg 0%
Leucine 0.428mg 0.106mg 0%
Lysine 0.379mg 0.217mg 0%
Methionine 0.086mg 0.02mg 0%
Phenylalanine 0.287mg 0.065mg 0%
Valine 0.282mg 0.125mg 0%
Histidine 0.153mg 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
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 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 +188.5%
Contains more FatsFats +1739.3%
Contains more CarbsCarbs +335.2%
Contains more OtherOther +230.3%
Contains more WaterWater +41.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 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 more Mono. FatMonounsaturated fat +6173.5%
Contains more Poly. FatPolyunsaturated fat +2287.1%
Contains less Sat. FatSaturated fat -93.3%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.