Cauliflower vs. Navy bean raw — In-Depth Nutrition Comparison
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Differences between cauliflower and navy bean raw
- Cauliflower has more vitamin C, while navy bean raw has more copper, vitamin B1, magnesium, iron, folate, vitamin B2, manganese, phosphorus, and zinc.
- Navy bean raw's daily need coverage for copper is 35% higher.
- Navy bean raw contains 3 times less vitamin C than cauliflower. Cauliflower contains 48.2mg of vitamin C, while navy bean raw contains 18.8mg.
The food types used in this comparison are Cauliflower, raw and Beans, navy, mature seeds, sprouted, raw.
Infographic
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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 CalciumCalcium | +46.7% |
| 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% |
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 CVitamin C | +156.4% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
6.15 g
Fats:
0.7 g
Carbs:
13.05 g
Water:
79.15 g
Other:
0.95 g
| Contains more WaterWater | +16.3% |
| Contains more ProteinProtein | +220.3% |
| Contains more FatsFats | +150% |
| Contains more CarbsCarbs | +162.6% |
| Contains more OtherOther | +25% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated fat:
Sat. Fat
0.085 g
Monounsaturated fat:
Mono. Fat
0.052 g
Polyunsaturated fat:
Poly. Fat
0.407 g
| Contains less Sat. FatSaturated fat | -34.6% |
| Contains more Mono. FatMonounsaturated fat | +52.9% |
| Contains more Poly. FatPolyunsaturated fat | +1212.9% |
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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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.039mg | 0.356mg | 35% |
| Vitamin C | 48.2mg | 18.8mg | 33% |
| Vitamin B1 | 0.05mg | 0.39mg | 28% |
| Magnesium | 15mg | 101mg | 20% |
| Iron | 0.42mg | 1.93mg | 19% |
| Folate | 57µg | 132µg | 19% |
| Vitamin K | 15.5µg | 13% | |
| Vitamin B2 | 0.06mg | 0.215mg | 12% |
| Manganese | 0.155mg | 0.408mg | 11% |
| Fiber | 2g | 8% | |
| Choline | 44.3mg | 8% | |
| Phosphorus | 44mg | 100mg | 8% |
| Protein | 1.92g | 6.15g | 8% |
| Zinc | 0.27mg | 0.89mg | 6% |
| Vitamin B3 | 0.507mg | 1.22mg | 4% |
| Carbs | 4.97g | 13.05g | 3% |
| Vitamin B5 | 0.667mg | 0.825mg | 3% |
| Polyunsaturated fat | 0.031g | 0.407g | 3% |
| Calories | 25kcal | 67kcal | 2% |
| Fructose | 0.97g | 1% | |
| Sodium | 30mg | 13mg | 1% |
| Vitamin B6 | 0.184mg | 0.191mg | 1% |
| Calcium | 22mg | 15mg | 1% |
| Fats | 0.28g | 0.7g | 1% |
| Vitamin E | 0.08mg | 1% | |
| Net carbs | 2.97g | 13.05g | N/A |
| Potassium | 299mg | 307mg | 0% |
| Sugar | 1.91g | N/A | |
| Selenium | 0.6µg | 0.6µg | 0% |
| Saturated fat | 0.13g | 0.085g | 0% |
| Monounsaturated fat | 0.034g | 0.052g | 0% |
| Tryptophan | 0.02mg | 0.064mg | 0% |
| Threonine | 0.076mg | 0.258mg | 0% |
| Isoleucine | 0.071mg | 0.273mg | 0% |
| Leucine | 0.106mg | 0.442mg | 0% |
| Lysine | 0.217mg | 0.35mg | 0% |
| Methionine | 0.02mg | 0.064mg | 0% |
| Phenylalanine | 0.065mg | 0.31mg | 0% |
| Valine | 0.125mg | 0.316mg | 0% |
| Histidine | 0.056mg | 0.172mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
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
30%
33%
Minerals Daily Need Coverage Score
13%
42%
Comparison summary
Which food is lower in Sugar?
Navy bean raw is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Navy bean raw contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Navy bean raw is lower in Saturated fat (difference - 0.045g)
Which food is lower in glycemic index?
Navy bean raw is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Navy bean raw is relatively richer in minerals
Which food is cheaper?
Cauliflower is cheaper (difference - $0.9)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.