Cauliflower vs. Refried beans — In-Depth Nutrition Comparison
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How are cauliflower and refried beans different?
- Cauliflower is richer in vitamin C, folate, vitamin K, and vitamin B5, while refried beans are higher in iron, copper, selenium, phosphorus, and fiber.
- Cauliflower covers your daily need for vitamin C, 47% more than refried beans.
- Cauliflower contains 7 times more vitamin K than refried beans. Cauliflower contains 15.5µg of vitamin K, while refried beans contain 2.1µg.
- Cauliflower is lower in sodium.
Cauliflower, raw and Refried beans, canned, traditional style (includes USDA commodity) types were used in this article.
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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 less SodiumSodium | -91.9% |
| Contains more MagnesiumMagnesium | +133.3% |
| Contains more CalciumCalcium | +31.8% |
| Contains more IronIron | +242.9% |
| Contains more CopperCopper | +230.8% |
| Contains more ZincZinc | +114.8% |
| Contains more PhosphorusPhosphorus | +109.1% |
| Contains more ManganeseManganese | +86.5% |
| Contains more SeleniumSelenium | +866.7% |
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 | +703.3% |
| Contains more Vitamin B3Vitamin B3 | +38.1% |
| Contains more Vitamin B5Vitamin B5 | +252.9% |
| Contains more Vitamin B6Vitamin B6 | +78.6% |
| Contains more Vitamin KVitamin K | +638.1% |
| Contains more FolateFolate | +418.2% |
| Contains more CholineCholine | +109% |
| Contains more Vitamin EVitamin E | +12.5% |
| Contains more Vitamin B1Vitamin B1 | +52% |
| Contains more Vitamin B2Vitamin B2 | +31.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 48.2mg | 6mg | 47% |
| Histidine | 0.056mg | 153mg | 22% |
| Sodium | 30mg | 370mg | 15% |
| Iron | 0.42mg | 1.44mg | 13% |
| Folate | 57µg | 11µg | 12% |
| Vitamin K | 15.5µg | 2.1µg | 11% |
| Vitamin B5 | 0.667mg | 0.189mg | 10% |
| Copper | 0.039mg | 0.129mg | 10% |
| Selenium | 0.6µg | 5.8µg | 9% |
| Fiber | 2g | 3.7g | 7% |
| Phosphorus | 44mg | 92mg | 7% |
| Manganese | 0.155mg | 0.289mg | 6% |
| Vitamin B6 | 0.184mg | 0.103mg | 6% |
| Protein | 1.92g | 4.98g | 6% |
| Magnesium | 15mg | 35mg | 5% |
| Choline | 44.3mg | 21.2mg | 4% |
| Polyunsaturated fat | 0.031g | 0.543g | 3% |
| Calories | 25kcal | 90kcal | 3% |
| Fats | 0.28g | 2.01g | 3% |
| Zinc | 0.27mg | 0.58mg | 3% |
| Carbs | 4.97g | 13.55g | 3% |
| Starch | 7.43g | 3% | |
| Vitamin B1 | 0.05mg | 0.076mg | 2% |
| Saturated fat | 0.13g | 0.631g | 2% |
| Vitamin B2 | 0.06mg | 0.079mg | 1% |
| Vitamin B3 | 0.507mg | 0.367mg | 1% |
| Potassium | 299mg | 319mg | 1% |
| Calcium | 22mg | 29mg | 1% |
| Monounsaturated fat | 0.034g | 0.601g | 1% |
| Fructose | 0.97g | 0g | 1% |
| Net carbs | 2.97g | 9.85g | N/A |
| Sugar | 1.91g | 0.54g | N/A |
| Vitamin E | 0.08mg | 0.09mg | 0% |
| Trans fat | 0g | 0.016g | N/A |
| Tryptophan | 0.02mg | 0.065mg | 0% |
| Threonine | 0.076mg | 0.231mg | 0% |
| Isoleucine | 0.071mg | 0.242mg | 0% |
| Leucine | 0.106mg | 0.438mg | 0% |
| Lysine | 0.217mg | 0.377mg | 0% |
| Methionine | 0.02mg | 0.083mg | 0% |
| Phenylalanine | 0.065mg | 0.297mg | 0% |
| Valine | 0.125mg | 0.287mg | 0% |
| Omega-3 - ALA | 0.015g | 0.169g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.008g | N/A |
| Omega-6 - Linoleic acid | 0.013g | 0.36g | N/A |
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:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more WaterWater | +18.4% |
| Contains more ProteinProtein | +159.4% |
| Contains more FatsFats | +617.9% |
| Contains more CarbsCarbs | +172.6% |
| Contains more OtherOther | +125% |
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
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
| Contains less Sat. FatSaturated fat | -79.4% |
| Contains more Mono. FatMonounsaturated fat | +1667.6% |
| Contains more Poly. FatPolyunsaturated fat | +1651.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
7.43 g
Sucrose:
0.54 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
