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  6. Navy bean raw vs. Cauliflower

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

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Differences between navy bean raw and cauliflower

  • Navy bean raw has more copper, vitamin B1, magnesium, iron, folate, vitamin B2, manganese, phosphorus, and zinc, while cauliflower has more vitamin C.
  • Navy bean raw's daily need coverage for copper is 35% higher.
  • Cauliflower contains 8 times less vitamin B1 than navy bean raw. Navy bean raw contains 0.39mg of vitamin B1, while cauliflower contains 0.05mg.

The food types used in this comparison are Beans, navy, mature seeds, sprouted, raw and Cauliflower, raw.

Infographic

Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +573.3%
Contains more IronIron +359.5%
Contains more CopperCopper +812.8%
Contains more ZincZinc +229.6%
Contains more PhosphorusPhosphorus +127.3%
Contains less SodiumSodium -56.7%
Contains more ManganeseManganese +163.2%
Contains more CalciumCalcium +46.7%
~equal in Potassium ~299mg
~equal in Selenium ~0.6µg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 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 +680%
Contains more Vitamin B2Vitamin B2 +258.3%
Contains more Vitamin B3Vitamin B3 +140.6%
Contains more Vitamin B5Vitamin B5 +23.7%
Contains more FolateFolate +131.6%
Contains more Vitamin CVitamin C +156.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.184mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Cauliflower DV% diff.
Copper 0.356mg 0.039mg 35%
Vitamin C 18.8mg 48.2mg 33%
Vitamin B1 0.39mg 0.05mg 28%
Magnesium 101mg 15mg 20%
Iron 1.93mg 0.42mg 19%
Folate 132µg 57µg 19%
Vitamin K 15.5µg 13%
Vitamin B2 0.215mg 0.06mg 12%
Manganese 0.408mg 0.155mg 11%
Fiber 2g 8%
Choline 44.3mg 8%
Phosphorus 100mg 44mg 8%
Protein 6.15g 1.92g 8%
Zinc 0.89mg 0.27mg 6%
Vitamin B3 1.22mg 0.507mg 4%
Carbs 13.05g 4.97g 3%
Vitamin B5 0.825mg 0.667mg 3%
Polyunsaturated fat 0.407g 0.031g 3%
Calories 67kcal 25kcal 2%
Fructose 0.97g 1%
Sodium 13mg 30mg 1%
Vitamin B6 0.191mg 0.184mg 1%
Calcium 15mg 22mg 1%
Fats 0.7g 0.28g 1%
Vitamin E 0.08mg 1%
Net carbs 13.05g 2.97g N/A
Potassium 307mg 299mg 0%
Sugar 1.91g N/A
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.085g 0.13g 0%
Monounsaturated fat 0.052g 0.034g 0%
Tryptophan 0.064mg 0.02mg 0%
Threonine 0.258mg 0.076mg 0%
Isoleucine 0.273mg 0.071mg 0%
Leucine 0.442mg 0.106mg 0%
Lysine 0.35mg 0.217mg 0%
Methionine 0.064mg 0.02mg 0%
Phenylalanine 0.31mg 0.065mg 0%
Valine 0.316mg 0.125mg 0%
Histidine 0.172mg 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% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 +220.3%
Contains more FatsFats +150%
Contains more CarbsCarbs +162.6%
Contains more OtherOther +25%
Contains more WaterWater +16.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 less Sat. FatSaturated fat -34.6%
Contains more Mono. FatMonounsaturated fat +52.9%
Contains more Poly. FatPolyunsaturated fat +1212.9%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.