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  6. Kidney beans raw vs. Cauliflower

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

Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +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.
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 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 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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Cauliflower 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +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
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 +88.2%
Contains more Poly. FatPolyunsaturated fat +1374.2%
~equal in Saturated fat ~0.13g

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.