Kidney beans vs. Cauliflower — In-Depth Nutrition Comparison
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Summary of differences between Kidney beans and Cauliflower
- Kidney beans has more Iron, Copper, Folate, Fiber, Phosphorus, Manganese, Vitamin B1, and Zinc, however, Cauliflower is higher in Vitamin C, and Vitamin B5.
- Cauliflower covers your daily need of Vitamin C 52% more than Kidney beans.
- Kidney beans has 6 times more Copper than Cauliflower. While Kidney beans has 0.216mg of Copper, Cauliflower has only 0.039mg.
These are the specific foods used in this comparison Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Cauliflower, raw.
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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 | +180% |
| Contains more CalciumCalcium | +59.1% |
| Contains more PotassiumPotassium | +35.5% |
| Contains more IronIron | +428.6% |
| Contains more CopperCopper | +453.8% |
| Contains more ZincZinc | +270.4% |
| Contains more PhosphorusPhosphorus | +213.6% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +177.4% |
| Contains more SeleniumSelenium | +83.3% |
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 B1Vitamin B1 | +220% |
| Contains more Vitamin B3Vitamin B3 | +14% |
| Contains more FolateFolate | +128.1% |
| Contains more Vitamin CVitamin C | +3916.7% |
| Contains more Vitamin EVitamin E | +166.7% |
| Contains more Vitamin B5Vitamin B5 | +203.2% |
| Contains more Vitamin B6Vitamin B6 | +53.3% |
| Contains more Vitamin KVitamin K | +84.5% |
| Contains more CholineCholine | +45.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.67 g
Fats:
0.5 g
Carbs:
22.8 g
Water:
66.94 g
Other:
1.09 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +351.6% |
| Contains more FatsFats | +78.6% |
| Contains more CarbsCarbs | +358.8% |
| Contains more OtherOther | +43.4% |
| Contains more WaterWater | +37.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.073 g
Monounsaturated Fat:
Mono. Fat
0.039 g
Polyunsaturated fat:
Poly. Fat
0.278 g
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 | -43.8% |
| Contains more Mono. FatMonounsaturated Fat | +14.7% |
| Contains more Poly. FatPolyunsaturated fat | +796.8% |
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 Sugar |
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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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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 127kcal | 25kcal |
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| Protein | 8.67g | 1.92g |
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| Fats | 0.5g | 0.28g |
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| Vitamin C | 1.2mg | 48.2mg |
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| Net carbs | 16.4g | 2.97g |
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| Carbs | 22.8g | 4.97g |
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| Magnesium | 42mg | 15mg |
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| Calcium | 35mg | 22mg |
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| Potassium | 405mg | 299mg |
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| Iron | 2.22mg | 0.42mg |
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| Sugar | 0.32g | 1.91g |
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| Fiber | 6.4g | 2g |
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| Copper | 0.216mg | 0.039mg |
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| Zinc | 1mg | 0.27mg |
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| Phosphorus | 138mg | 44mg |
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| Sodium | 1mg | 30mg |
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| Vitamin E | 0.03mg | 0.08mg |
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| Manganese | 0.43mg | 0.155mg |
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| Selenium | 1.1µg | 0.6µg |
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| Vitamin B1 | 0.16mg | 0.05mg |
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| Vitamin B2 | 0.058mg | 0.06mg |
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| Vitamin B3 | 0.578mg | 0.507mg |
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| Vitamin B5 | 0.22mg | 0.667mg |
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| Vitamin B6 | 0.12mg | 0.184mg |
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| Vitamin K | 8.4µg | 15.5µg |
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| Folate | 130µg | 57µg |
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| Choline | 30.5mg | 44.3mg |
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| Saturated Fat | 0.073g | 0.13g |
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| Monounsaturated Fat | 0.039g | 0.034g |
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| Polyunsaturated fat | 0.278g | 0.031g |
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| Tryptophan | 0.104mg | 0.02mg |
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| Threonine | 0.319mg | 0.076mg |
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| Isoleucine | 0.41mg | 0.071mg |
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| Leucine | 0.736mg | 0.106mg |
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| Lysine | 0.607mg | 0.217mg |
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| Methionine | 0.113mg | 0.02mg |
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| Phenylalanine | 0.511mg | 0.065mg |
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| Valine | 0.5mg | 0.125mg |
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| Histidine | 0.238mg | 0.056mg |
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| Fructose | 0.97g |
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| Omega-3 - ALA | 0.015g |
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| Omega-6 - Linoleic acid | 0.013g |
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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
19%
30%
Minerals Daily Need Coverage Score
38%
13%
Comparison summary
Which food is lower in Sugar?
Kidney beans is lower in Sugar (difference - 1.59g)
Which food contains less Sodium?
Kidney beans contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Kidney beans is lower in Saturated Fat (difference - 0.057g)
Which food is lower in glycemic index?
Kidney beans is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Kidney beans is relatively richer in minerals
Which food is cheaper?
Cauliflower is cheaper (difference - $0.8)
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)