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  6. Soup beans vs. Cauliflower

Soup beans vs. Cauliflower — In-Depth Nutrition Comparison

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Important differences between soup beans and cauliflower

  • Soup beans have more vitamin A, copper, selenium, iron, and fiber; however, cauliflower has more vitamin C, vitamin B5, folate, and vitamin B6.
  • Cauliflower's daily need coverage for vitamin C is 52% more.
  • Cauliflower is lower in sodium.

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

Infographic

Soup 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.
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%
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%
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%
Contains more PotassiumPotassium +70.9%
Contains less SodiumSodium -92.5%

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

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +4547.1%
Contains more Poly. FatPolyunsaturated fat +1158.1%
Contains less Sat. FatSaturated fat -90.5%

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