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Cauliflower vs. Soup beans — In-Depth Nutrition Comparison

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Important differences between cauliflower and soup beans

  • Cauliflower has more vitamin C, vitamin B5, folate, and vitamin B6; however, soup beans have more vitamin A, copper, selenium, iron, and fiber.
  • Cauliflower's daily need coverage for vitamin C is 52% more.
  • Cauliflower has 17 times more vitamin B5 than soup beans. Cauliflower has 0.667mg of vitamin B5, while soup beans have 0.04mg.
  • Cauliflower is lower in sodium.

The food varieties used in the comparison are Cauliflower, raw and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Cauliflower vs Soup 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more PotassiumPotassium +70.9%
Contains less SodiumSodium -92.5%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +45.5%
Contains more IronIron +216.7%
Contains more CopperCopper +310.3%
Contains more ZincZinc +63%
Contains more PhosphorusPhosphorus +34.1%
Contains more ManganeseManganese +87.1%
Contains more SeleniumSelenium +1050%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin CVitamin C +2577.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +1567.5%
Contains more Vitamin B6Vitamin B6 +268%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +375%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B3Vitamin B3 +38.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.06mg

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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more WaterWater +17.1%
Contains more ProteinProtein +170.3%
Contains more FatsFats +1150%
Contains more CarbsCarbs +124.5%
Contains more OtherOther +100%

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +4547.1%
Contains more Poly. FatPolyunsaturated fat +1158.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Soup beans DV% diff.
Vitamin C 48.2mg 1.8mg 52%
Sodium 30mg 400mg 16%
Vitamin B5 0.667mg 0.04mg 13%
Copper 0.039mg 0.16mg 13%
Vitamin K 15.5µg 13%
Folate 57µg 12µg 11%
Iron 0.42mg 1.33mg 11%
Selenium 0.6µg 6.9µg 11%
Vitamin B6 0.184mg 0.05mg 10%
Fiber 2g 4.6g 10%
Vitamin A 0µg 81µg 9%
Choline 44.3mg 8%
Protein 1.92g 5.19g 7%
Saturated fat 0.13g 1.37g 6%
Manganese 0.155mg 0.29mg 6%
Fats 0.28g 3.5g 5%
Monounsaturated fat 0.034g 1.58g 4%
Calories 25kcal 95kcal 4%
Potassium 299mg 175mg 4%
Cholesterol 0mg 9mg 3%
Phosphorus 44mg 59mg 2%
Zinc 0.27mg 0.44mg 2%
Carbs 4.97g 11.16g 2%
Polyunsaturated fat 0.031g 0.39g 2%
Vitamin E 0.08mg 1%
Fructose 0.97g 1%
Vitamin B1 0.05mg 0.06mg 1%
Vitamin B3 0.507mg 0.7mg 1%
Vitamin B12 0µg 0.03µg 1%
Calcium 22mg 32mg 1%
Magnesium 15mg 19mg 1%
Net carbs 2.97g 6.56g N/A
Sugar 1.91g N/A
Vitamin B2 0.06mg 0.06mg 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 Soup beans
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
8%
Soup beans
Minerals Daily Need Coverage Score
13%
Cauliflower
31%
Soup beans

Comparison summary

Which food is lower in Sugar?
Soup beans
Soup beans is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Soup beans
Soup beans is lower in glycemic index (difference - 64)
Which food is cheaper?
Soup beans
Soup beans is cheaper (difference - $0.4)
Which food is richer in minerals?
Soup beans
Soup beans is relatively richer in minerals
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 9mg)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 370mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 1.24g)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins

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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.