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  6. Cauliflower vs. Green beans

Cauliflower vs. Green beans — In-Depth Nutrition Comparison

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How are cauliflower and green beans different?

  • Cauliflower is richer in vitamin C, vitamin B5, vitamin B6, and folate, while green beans are higher in vitamin K, vitamin A, and manganese.
  • Cauliflower covers your daily need for vitamin C, 43% more than green beans.
  • Cauliflower contains 9 times more vitamin B5 than green beans. Cauliflower contains 0.667mg of vitamin B5, while green beans contain 0.074mg.

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

Infographic

Cauliflower vs Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more PotassiumPotassium +104.8%
Contains more PhosphorusPhosphorus +51.7%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +100%
Contains more IronIron +54.8%
Contains more CopperCopper +46.2%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +83.9%
~equal in Zinc ~0.25mg

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin CVitamin C +396.9%
Contains more Vitamin B5Vitamin B5 +801.4%
Contains more Vitamin B6Vitamin B6 +228.6%
Contains more FolateFolate +72.7%
Contains more CholineCholine +162.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +475%
Contains more Vitamin B1Vitamin B1 +48%
Contains more Vitamin B2Vitamin B2 +61.7%
Contains more Vitamin B3Vitamin B3 +21.1%
Contains more Vitamin KVitamin K +209%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Green beans DV% diff.
Vitamin C 48.2mg 9.7mg 43%
Vitamin K 15.5µg 47.9µg 27%
Vitamin B5 0.667mg 0.074mg 12%
Vitamin B6 0.184mg 0.056mg 10%
Manganese 0.155mg 0.285mg 6%
Folate 57µg 33µg 6%
Fiber 2g 3.2g 5%
Choline 44.3mg 16.9mg 5%
Potassium 299mg 146mg 5%
Vitamin A 0µg 32µg 4%
Vitamin E 0.08mg 0.46mg 3%
Vitamin B2 0.06mg 0.097mg 3%
Iron 0.42mg 0.65mg 3%
Copper 0.039mg 0.057mg 2%
Vitamin B1 0.05mg 0.074mg 2%
Phosphorus 44mg 29mg 2%
Calcium 22mg 44mg 2%
Polyunsaturated fat 0.031g 0.145g 1%
Fructose 0.97g 1%
Vitamin B3 0.507mg 0.614mg 1%
Calories 25kcal 35kcal 1%
Sodium 30mg 1mg 1%
Magnesium 15mg 18mg 1%
Carbs 4.97g 7.88g 1%
Selenium 0.6µg 0.2µg 1%
Protein 1.92g 1.89g 0%
Fats 0.28g 0.28g 0%
Net carbs 2.97g 4.68g N/A
Sugar 1.91g 3.63g N/A
Zinc 0.27mg 0.25mg 0%
Saturated fat 0.13g 0.064g 0%
Monounsaturated fat 0.034g 0.011g 0%
Tryptophan 0.02mg 0.02mg 0%
Threonine 0.076mg 0.082mg 0%
Isoleucine 0.071mg 0.069mg 0%
Leucine 0.106mg 0.116mg 0%
Lysine 0.217mg 0.091mg 0%
Methionine 0.02mg 0.023mg 0%
Phenylalanine 0.065mg 0.069mg 0%
Valine 0.125mg 0.093mg 0%
Histidine 0.056mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more CarbsCarbs +58.6%
~equal in Protein ~1.89g
~equal in Fats ~0.28g
~equal in Water ~89.22g
~equal in Other ~0.73g

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +209.1%
Contains less Sat. FatSaturated fat -50.8%
Contains more Poly. FatPolyunsaturated fat +367.7%

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