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Cauliflower vs. Jelly bean — In-Depth Nutrition Comparison

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Summary of differences between cauliflower and jelly bean

  • Jelly bean has less vitamin C, folate, vitamin B6, vitamin B5, vitamin K, choline, potassium, fiber, phosphorus, and manganese than cauliflower.
  • Cauliflower covers your daily need for vitamin C, 54% more than jelly bean.

These are the specific foods used in this comparison Cauliflower, raw and Candies, jellybeans.

Infographic

Cauliflower vs Jelly bean 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 1.4% 0.9% 3.3% 4.9% 9.3% 1.4% 1.7% 6.5% 4.6% 6%
Contains more MagnesiumMagnesium +650%
Contains more CalciumCalcium +633.3%
Contains more PotassiumPotassium +708.1%
Contains more IronIron +223.1%
Contains more CopperCopper +39.3%
Contains more ZincZinc +440%
Contains more PhosphorusPhosphorus +1000%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +342.9%
Contains more SeleniumSelenium +83.3%

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 0% 0% 0% 0% 1% 2.5% 0.15% 0.54% 0.92% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1150%
Contains more Vitamin B2Vitamin B2 +445.5%
Contains more Vitamin B3Vitamin B3 +6237.5%
Contains more Vitamin B5Vitamin B5 +7311.1%
Contains more Vitamin B6Vitamin B6 +4500%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
94% 6%
Protein: 0 g
Fats: 0.05 g
Carbs: 93.55 g
Water: 6.3 g
Other: 0.1 g
Contains more ProteinProtein +∞%
Contains more FatsFats +460%
Contains more WaterWater +1361.4%
Contains more OtherOther +660%
Contains more CarbsCarbs +1782.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Jelly bean DV% diff.
Vitamin C 48.2mg 0mg 54%
Carbs 4.97g 93.55g 30%
Calories 25kcal 375kcal 18%
Folate 57µg 0µg 14%
Vitamin B6 0.184mg 0.004mg 14%
Vitamin K 15.5µg 0µg 13%
Vitamin B5 0.667mg 0.009mg 13%
Choline 44.3mg 0mg 8%
Potassium 299mg 37mg 8%
Fiber 2g 0.2g 7%
Phosphorus 44mg 4mg 6%
Manganese 0.155mg 0.035mg 5%
Iron 0.42mg 0.13mg 4%
Protein 1.92g 0g 4%
Vitamin B2 0.06mg 0.011mg 4%
Vitamin B1 0.05mg 0.004mg 4%
Vitamin B3 0.507mg 0.008mg 3%
Magnesium 15mg 2mg 3%
Calcium 22mg 3mg 2%
Zinc 0.27mg 0.05mg 2%
Vitamin E 0.08mg 0mg 1%
Fructose 0.97g 1%
Sodium 30mg 50mg 1%
Copper 0.039mg 0.028mg 1%
Saturated fat 0.13g 0g 1%
Selenium 0.6µg 1.1µg 1%
Fats 0.28g 0.05g 0%
Net carbs 2.97g 93.35g N/A
Sugar 1.91g 70g N/A
Monounsaturated fat 0.034g 0g 0%
Polyunsaturated fat 0.031g 0g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Jelly bean
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Cauliflower
0%
Jelly bean
Minerals Daily Need Coverage Score
13%
Cauliflower
4%
Jelly bean

Comparison summary

Which food is lower in Saturated fat?
Jelly bean
Jelly bean is lower in Saturated fat (difference - 0.13g)
Which food is lower in glycemic index?
Jelly bean
Jelly bean is lower in glycemic index (difference - 80)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 68.09g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 20mg)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.6)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jelly bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167991/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.