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Refried beans vs. Cauliflower — In-Depth Nutrition Comparison

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How are Refried beans and Cauliflower different?

  • Refried beans are richer in Iron, Copper, Selenium, Phosphorus, and Fiber, while Cauliflower is higher in Vitamin C, Folate, Vitamin K, and Vitamin B5.
  • Cauliflower covers your daily need of Vitamin C 47% more than Refried beans.
  • Refried beans contain 12 times more Sodium than Cauliflower. Refried beans contain 370mg of Sodium, while Cauliflower contains 30mg.

Refried beans, canned, traditional style (includes USDA commodity) and Cauliflower, raw types were used in this article.

Infographic

Refried beans vs Cauliflower 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 Calcium +31.8%
Contains more Iron +242.9%
Contains more Magnesium +133.3%
Contains more Phosphorus +109.1%
Contains more Zinc +114.8%
Contains more Copper +230.8%
Contains more Manganese +86.5%
Contains more Selenium +866.7%
Contains less Sodium -91.9%
Equal in Potassium - 299
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +31.8%
Contains more Iron +242.9%
Contains more Magnesium +133.3%
Contains more Phosphorus +109.1%
Contains more Zinc +114.8%
Contains more Copper +230.8%
Contains more Manganese +86.5%
Contains more Selenium +866.7%
Contains less Sodium -91.9%
Equal in Potassium - 299

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 E +12.5%
Contains more Vitamin B1 +52%
Contains more Vitamin B2 +31.7%
Contains more Vitamin C +703.3%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +252.9%
Contains more Vitamin B6 +78.6%
Contains more Folate +418.2%
Contains more Vitamin K +638.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin E +12.5%
Contains more Vitamin B1 +52%
Contains more Vitamin B2 +31.7%
Contains more Vitamin C +703.3%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B5 +252.9%
Contains more Vitamin B6 +78.6%
Contains more Folate +418.2%
Contains more Vitamin K +638.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +159.4%
Contains more Fats +617.9%
Contains more Carbs +172.6%
Contains more Other +125%
Contains more Water +18.4%
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +159.4%
Contains more Fats +617.9%
Contains more Carbs +172.6%
Contains more Other +125%
Contains more Water +18.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1667.6%
Contains more Polyunsaturated fat +1651.6%
Contains less Saturated Fat -79.4%
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +1667.6%
Contains more Polyunsaturated fat +1651.6%
Contains less Saturated Fat -79.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Refried beans Cauliflower Opinion
Net carbs 9.85g 2.97g Refried beans
Protein 4.98g 1.92g Refried beans
Fats 2.01g 0.28g Refried beans
Carbs 13.55g 4.97g Refried beans
Calories 90kcal 25kcal Refried beans
Starch 7.43g Refried beans
Fructose 0g 0.97g Cauliflower
Sugar 0.54g 1.91g Refried beans
Fiber 3.7g 2g Refried beans
Calcium 29mg 22mg Refried beans
Iron 1.44mg 0.42mg Refried beans
Magnesium 35mg 15mg Refried beans
Phosphorus 92mg 44mg Refried beans
Potassium 319mg 299mg Refried beans
Sodium 370mg 30mg Cauliflower
Zinc 0.58mg 0.27mg Refried beans
Copper 0.129mg 0.039mg Refried beans
Manganese 0.289mg 0.155mg Refried beans
Selenium 5.8µg 0.6µg Refried beans
Vitamin E 0.09mg 0.08mg Refried beans
Vitamin C 6mg 48.2mg Cauliflower
Vitamin B1 0.076mg 0.05mg Refried beans
Vitamin B2 0.079mg 0.06mg Refried beans
Vitamin B3 0.367mg 0.507mg Cauliflower
Vitamin B5 0.189mg 0.667mg Cauliflower
Vitamin B6 0.103mg 0.184mg Cauliflower
Folate 11µg 57µg Cauliflower
Vitamin K 2.1µg 15.5µg Cauliflower
Tryptophan 0.065mg 0.02mg Refried beans
Threonine 0.231mg 0.076mg Refried beans
Isoleucine 0.242mg 0.071mg Refried beans
Leucine 0.438mg 0.106mg Refried beans
Lysine 0.377mg 0.217mg Refried beans
Methionine 0.083mg 0.02mg Refried beans
Phenylalanine 0.297mg 0.065mg Refried beans
Valine 0.287mg 0.125mg Refried beans
Histidine 153mg 0.056mg Refried beans
Trans Fat 0.016g 0g Cauliflower
Saturated Fat 0.631g 0.13g Cauliflower
Monounsaturated Fat 0.601g 0.034g Refried beans
Polyunsaturated fat 0.543g 0.031g Refried beans
Omega-6 - Eicosadienoic acid 0.008g 0g Refried beans
Omega-6 - Linoleic acid 0.36g 0.013g Refried beans
Omega-3 - ALA 0.169g 0.015g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g 0g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Refried beans
30%
Cauliflower
Minerals Daily Need Coverage Score
33%
Refried beans
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.37g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 38)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.4)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 340mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.501g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.