Kidney beans raw vs. Cauliflower — In-Depth Nutrition Comparison
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Important differences between kidney beans raw and cauliflower
- Kidney beans raw has more copper, iron, fiber, folate, phosphorus, vitamin B1, manganese, potassium, and magnesium; however, cauliflower has more vitamin C.
- Kidney beans raw's daily need coverage for copper is 102% more.
- Kidney beans raw has 20 times more iron than cauliflower. Kidney beans raw has 8.2mg of iron, while cauliflower has 0.42mg.
The food varieties used in the comparison are Beans, kidney, all types, mature seeds, raw and Cauliflower, raw.
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.
| Contains more MagnesiumMagnesium | +833.3% |
| Contains more CalciumCalcium | +550% |
| Contains more PotassiumPotassium | +370.2% |
| Contains more IronIron | +1852.4% |
| Contains more CopperCopper | +2356.4% |
| Contains more ZincZinc | +933.3% |
| Contains more PhosphorusPhosphorus | +825% |
| Contains less SodiumSodium | -20% |
| Contains more ManganeseManganese | +558.7% |
| Contains more SeleniumSelenium | +433.3% |
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.
| Contains more Vitamin EVitamin E | +175% |
| Contains more Vitamin B1Vitamin B1 | +958% |
| Contains more Vitamin B2Vitamin B2 | +265% |
| Contains more Vitamin B3Vitamin B3 | +306.3% |
| Contains more Vitamin B5Vitamin B5 | +16.9% |
| Contains more Vitamin B6Vitamin B6 | +115.8% |
| Contains more Vitamin KVitamin K | +22.6% |
| Contains more FolateFolate | +591.2% |
| Contains more Vitamin CVitamin C | +971.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.58 g
Fats:
0.83 g
Carbs:
60.01 g
Water:
11.75 g
Other:
3.83 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +1128.1% |
| Contains more FatsFats | +196.4% |
| Contains more CarbsCarbs | +1107.4% |
| Contains more OtherOther | +403.9% |
| Contains more WaterWater | +683.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.457 g
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 | +88.2% |
| Contains more Poly. FatPolyunsaturated fat | +1374.2% |
~equal in
Saturated fat
~0.13g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.958mg | 0.039mg | 102% |
| Iron | 8.2mg | 0.42mg | 97% |
| Fiber | 24.9g | 2g | 92% |
| Folate | 394µg | 57µg | 84% |
| Phosphorus | 407mg | 44mg | 52% |
| Vitamin C | 4.5mg | 48.2mg | 49% |
| Protein | 23.58g | 1.92g | 43% |
| Vitamin B1 | 0.529mg | 0.05mg | 40% |
| Manganese | 1.021mg | 0.155mg | 38% |
| Potassium | 1406mg | 299mg | 33% |
| Magnesium | 140mg | 15mg | 30% |
| Zinc | 2.79mg | 0.27mg | 23% |
| Carbs | 60.01g | 4.97g | 18% |
| Vitamin B6 | 0.397mg | 0.184mg | 16% |
| Calories | 333kcal | 25kcal | 15% |
| Calcium | 143mg | 22mg | 12% |
| Vitamin B2 | 0.219mg | 0.06mg | 12% |
| Vitamin B3 | 2.06mg | 0.507mg | 10% |
| Choline | 44.3mg | 8% | |
| Selenium | 3.2µg | 0.6µg | 5% |
| Vitamin K | 19µg | 15.5µg | 3% |
| Polyunsaturated fat | 0.457g | 0.031g | 3% |
| Vitamin B5 | 0.78mg | 0.667mg | 2% |
| Fructose | 0.97g | 1% | |
| Fats | 0.83g | 0.28g | 1% |
| Vitamin E | 0.22mg | 0.08mg | 1% |
| Net carbs | 35.11g | 2.97g | N/A |
| Sugar | 2.23g | 1.91g | N/A |
| Sodium | 24mg | 30mg | 0% |
| Saturated fat | 0.12g | 0.13g | 0% |
| Monounsaturated fat | 0.064g | 0.034g | 0% |
| Tryptophan | 0.279mg | 0.02mg | 0% |
| Threonine | 0.992mg | 0.076mg | 0% |
| Isoleucine | 1.041mg | 0.071mg | 0% |
| Leucine | 1.882mg | 0.106mg | 0% |
| Lysine | 1.618mg | 0.217mg | 0% |
| Methionine | 0.355mg | 0.02mg | 0% |
| Phenylalanine | 1.275mg | 0.065mg | 0% |
| Valine | 1.233mg | 0.125mg | 0% |
| Histidine | 0.656mg | 0.056mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
56%
30%
Minerals Daily Need Coverage Score
130%
13%
Comparison summary
Which food contains less Sodium?
Kidney beans raw contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Kidney beans raw is lower in Saturated fat (difference - 0.01g)
Which food is lower in glycemic index?
Kidney beans raw is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw is relatively richer in vitamins
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 0.32g)
Which food is cheaper?
Cauliflower is cheaper (difference - $0.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)