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  6. Green bean vs. Cauliflower

Green bean vs. Cauliflower — In-Depth Nutrition Comparison

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How are Green bean and Cauliflower different?

  • Green bean is richer in Vitamin K, and Manganese, while Cauliflower is higher in Vitamin C, Vitamin B5, Vitamin B6, and Folate.
  • Cauliflower covers your daily need of Vitamin C 43% more than Green bean.
  • Green bean contains 3 times more Vitamin K than Cauliflower. Green bean contains 47.9µg of Vitamin K, while Cauliflower contains 15.5µg.

Beans, snap, green, cooked, boiled, drained, without salt and Cauliflower, raw types were used in this article.

Infographic

Green bean 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.
Green bean
Green bean
6
:
4
Cauliflower
Cauliflower
Contains more Calcium +100%
Contains more Iron +54.8%
Contains more Magnesium +20%
Contains less Sodium -96.7%
Contains more Copper +46.2%
Contains more Manganese +83.9%
Contains more Phosphorus +51.7%
Contains more Potassium +104.8%
Contains more Selenium +200%
Equal in Zinc - 0.27
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +100%
Contains more Iron +54.8%
Contains more Magnesium +20%
Contains less Sodium -96.7%
Contains more Copper +46.2%
Contains more Manganese +83.9%
Contains more Phosphorus +51.7%
Contains more Potassium +104.8%
Contains more Selenium +200%
Equal in Zinc - 0.27

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.
Green bean
Green bean
6
:
4
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +475%
Contains more Vitamin B1 +48%
Contains more Vitamin B2 +61.7%
Contains more Vitamin B3 +21.1%
Contains more Vitamin K +209%
Contains more Vitamin C +396.9%
Contains more Vitamin B5 +801.4%
Contains more Vitamin B6 +228.6%
Contains more Folate +72.7%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +475%
Contains more Vitamin B1 +48%
Contains more Vitamin B2 +61.7%
Contains more Vitamin B3 +21.1%
Contains more Vitamin K +209%
Contains more Vitamin C +396.9%
Contains more Vitamin B5 +801.4%
Contains more Vitamin B6 +228.6%
Contains more Folate +72.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Green bean
Green bean
1
:
3
Cauliflower
Cauliflower
Contains more Carbs +58.6%
Equal in Protein - 1.92
Equal in Fats - 0.28
Equal in Water - 92.07
Equal in Other - 0.76
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Cauliflower
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 Carbs +58.6%
Equal in Protein - 1.92
Equal in Fats - 0.28
Equal in Water - 92.07
Equal in Other - 0.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Green bean
Green bean
2
:
1
Cauliflower
Cauliflower
Contains less Saturated Fat -50.8%
Contains more Polyunsaturated fat +367.7%
Contains more Monounsaturated Fat +209.1%
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -50.8%
Contains more Polyunsaturated fat +367.7%
Contains more Monounsaturated Fat +209.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Green bean Cauliflower
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Green bean Cauliflower Opinion
Net carbs 4.68g 2.97g Green bean
Protein 1.89g 1.92g Cauliflower
Fats 0.28g 0.28g
Carbs 7.88g 4.97g Green bean
Calories 35kcal 25kcal Green bean
Fructose 0.97g Cauliflower
Sugar 3.63g 1.91g Cauliflower
Fiber 3.2g 2g Green bean
Calcium 44mg 22mg Green bean
Iron 0.65mg 0.42mg Green bean
Magnesium 18mg 15mg Green bean
Phosphorus 29mg 44mg Cauliflower
Potassium 146mg 299mg Cauliflower
Sodium 1mg 30mg Green bean
Zinc 0.25mg 0.27mg Cauliflower
Copper 0.057mg 0.039mg Green bean
Manganese 0.285mg 0.155mg Green bean
Selenium 0.2µg 0.6µg Cauliflower
Vitamin A 633IU 0IU Green bean
Vitamin A RAE 32µg 0µg Green bean
Vitamin E 0.46mg 0.08mg Green bean
Vitamin C 9.7mg 48.2mg Cauliflower
Vitamin B1 0.074mg 0.05mg Green bean
Vitamin B2 0.097mg 0.06mg Green bean
Vitamin B3 0.614mg 0.507mg Green bean
Vitamin B5 0.074mg 0.667mg Cauliflower
Vitamin B6 0.056mg 0.184mg Cauliflower
Folate 33µg 57µg Cauliflower
Vitamin K 47.9µg 15.5µg Green bean
Tryptophan 0.02mg 0.02mg
Threonine 0.082mg 0.076mg Green bean
Isoleucine 0.069mg 0.071mg Cauliflower
Leucine 0.116mg 0.106mg Green bean
Lysine 0.091mg 0.217mg Cauliflower
Methionine 0.023mg 0.02mg Green bean
Phenylalanine 0.069mg 0.065mg Green bean
Valine 0.093mg 0.125mg Cauliflower
Histidine 0.035mg 0.056mg Cauliflower
Saturated Fat 0.064g 0.13g Green bean
Monounsaturated Fat 0.011g 0.034g Cauliflower
Polyunsaturated fat 0.145g 0.031g Green bean
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Green bean Cauliflower
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
24%
Green bean
30%
Cauliflower
Minerals Daily Need Coverage Score
14%
Green bean
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.066g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 1.72g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.