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  6. Cauliflower vs. Baked beans

Cauliflower vs. Baked beans — In-Depth Nutrition Comparison

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Significant differences between cauliflower and baked beans

  • Cauliflower has more vitamin C, vitamin B5, and vitamin B6; however, baked beans are richer in iron, fiber, copper, phosphorus, and selenium.
  • Cauliflower covers your daily vitamin C needs 52% more than baked beans.
  • Baked beans have 4 times less vitamin B5 than cauliflower. Cauliflower has 0.667mg of vitamin B5, while baked beans have 0.155mg.
  • Cauliflower contains less sodium.

Specific food types used in this comparison are Cauliflower, raw and Beans, baked, home prepared.

Infographic

Cauliflower vs Baked beans 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains less SodiumSodium -92.9%
Contains more MagnesiumMagnesium +186.7%
Contains more CalciumCalcium +177.3%
Contains more PotassiumPotassium +19.7%
Contains more IronIron +373.8%
Contains more CopperCopper +307.7%
Contains more ZincZinc +170.4%
Contains more PhosphorusPhosphorus +147.7%
Contains more ManganeseManganese +64.5%
Contains more SeleniumSelenium +850%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +4281.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +22.4%
Contains more Vitamin B3Vitamin B3 +24.3%
Contains more Vitamin B5Vitamin B5 +330.3%
Contains more Vitamin B6Vitamin B6 +104.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +18.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +172%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Baked beans DV% diff.
Vitamin C 48.2mg 1.1mg 52%
Iron 0.42mg 1.99mg 20%
Sodium 30mg 422mg 17%
Fiber 2g 5.5g 14%
Copper 0.039mg 0.159mg 13%
Vitamin K 15.5µg 13%
Vitamin B5 0.667mg 0.155mg 10%
Phosphorus 44mg 109mg 9%
Selenium 0.6µg 5.7µg 9%
Saturated fat 0.13g 1.948g 8%
Choline 44.3mg 8%
Vitamin B6 0.184mg 0.09mg 7%
Protein 1.92g 5.54g 7%
Vitamin B1 0.05mg 0.136mg 7%
Calories 25kcal 155kcal 7%
Fats 0.28g 5.15g 7%
Magnesium 15mg 43mg 7%
Carbs 4.97g 21.63g 6%
Polyunsaturated fat 0.031g 0.74g 5%
Monounsaturated fat 0.034g 2.133g 5%
Zinc 0.27mg 0.73mg 4%
Manganese 0.155mg 0.255mg 4%
Calcium 22mg 61mg 4%
Potassium 299mg 358mg 2%
Cholesterol 0mg 5mg 2%
Folate 57µg 48µg 2%
Fructose 0.97g 1%
Vitamin B2 0.06mg 0.049mg 1%
Vitamin B3 0.507mg 0.408mg 1%
Vitamin E 0.08mg 1%
Net carbs 2.97g 16.13g N/A
Sugar 1.91g N/A
Tryptophan 0.02mg 0.067mg 0%
Threonine 0.076mg 0.228mg 0%
Isoleucine 0.071mg 0.242mg 0%
Leucine 0.106mg 0.428mg 0%
Lysine 0.217mg 0.379mg 0%
Methionine 0.02mg 0.086mg 0%
Phenylalanine 0.065mg 0.287mg 0%
Valine 0.125mg 0.282mg 0%
Histidine 0.056mg 0.153mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more WaterWater +41.3%
Contains more ProteinProtein +188.5%
Contains more FatsFats +1739.3%
Contains more CarbsCarbs +335.2%
Contains more OtherOther +230.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -93.3%
Contains more Mono. FatMonounsaturated fat +6173.5%
Contains more Poly. FatPolyunsaturated fat +2287.1%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.