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  6. Cranberry bean raw vs. Cauliflower

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

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The main differences between cranberry bean raw and cauliflower

  • Cranberry bean raw is richer in folate, fiber, copper, vitamin B1, iron, phosphorus, magnesium, manganese, and zinc, yet cauliflower is richer in vitamin C.
  • Daily need coverage for folate for cranberry bean raw is 137% higher.
  • Cranberry bean raw contains 20 times more copper than cauliflower. Cranberry bean raw contains 0.794mg of copper, while cauliflower contains 0.039mg.

Food types used in this article are Beans, cranberry (roman), mature seeds, raw and Cauliflower, raw.

Infographic

Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
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 +940%
Contains more CalciumCalcium +477.3%
Contains more PotassiumPotassium +345.5%
Contains more IronIron +1090.5%
Contains more CopperCopper +1935.9%
Contains more ZincZinc +1244.4%
Contains more PhosphorusPhosphorus +745.5%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +493.5%
Contains more SeleniumSelenium +2016.7%

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 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 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 +1394%
Contains more Vitamin B2Vitamin B2 +255%
Contains more Vitamin B3Vitamin B3 +187%
Contains more Vitamin B5Vitamin B5 +12.1%
Contains more Vitamin B6Vitamin B6 +67.9%
Contains more FolateFolate +959.6%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Cauliflower DV% diff.
Folate 604µg 57µg 137%
Fiber 24.7g 2g 91%
Copper 0.794mg 0.039mg 84%
Vitamin B1 0.747mg 0.05mg 58%
Iron 5mg 0.42mg 57%
Vitamin C 0mg 48.2mg 54%
Phosphorus 372mg 44mg 47%
Protein 23.03g 1.92g 42%
Magnesium 156mg 15mg 34%
Manganese 0.92mg 0.155mg 33%
Zinc 3.63mg 0.27mg 31%
Potassium 1332mg 299mg 30%
Selenium 12.7µg 0.6µg 22%
Carbs 60.05g 4.97g 18%
Calories 335kcal 25kcal 16%
Vitamin K 15.5µg 13%
Vitamin B2 0.213mg 0.06mg 12%
Calcium 127mg 22mg 11%
Vitamin B6 0.309mg 0.184mg 10%
Choline 44.3mg 8%
Vitamin B3 1.455mg 0.507mg 6%
Polyunsaturated fat 0.527g 0.031g 3%
Vitamin B5 0.748mg 0.667mg 2%
Vitamin E 0.08mg 1%
Fructose 0.97g 1%
Sodium 6mg 30mg 1%
Fats 1.23g 0.28g 1%
Saturated fat 0.316g 0.13g 1%
Net carbs 35.35g 2.97g N/A
Sugar 1.91g N/A
Monounsaturated fat 0.106g 0.034g 0%
Tryptophan 0.273mg 0.02mg 0%
Threonine 0.969mg 0.076mg 0%
Isoleucine 1.017mg 0.071mg 0%
Leucine 1.838mg 0.106mg 0%
Lysine 1.58mg 0.217mg 0%
Methionine 0.346mg 0.02mg 0%
Phenylalanine 1.245mg 0.065mg 0%
Valine 1.205mg 0.125mg 0%
Histidine 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 +1099.5%
Contains more FatsFats +339.3%
Contains more CarbsCarbs +1108.2%
Contains more OtherOther +334.2%
Contains more WaterWater +643.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 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 +211.8%
Contains more Poly. FatPolyunsaturated fat +1600%
Contains less Sat. FatSaturated fat -58.9%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.