Black Beans vs. Cauliflower
Nutrition comparison of Black Beans and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and cauliflower:
- Both cauliflower and black beans are high in potassium.
- Black bean has more thiamin and riboflavin, however, cauliflower contains more pantothenic acid and Vitamin B6.
- Black bean has signficantly more iron than cauliflower.
- Black bean is an excellent source of dietary fiber.
- Cauliflower has 70% less carbohydrates than black bean.
- Cauliflower has 73% less calories than black bean.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 73% less calories than black bean - cauliflower has 25 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in carbs, lighter in fat and similar to cauliflower for protein. Black beans has a macronutrient ratio of 26:71:3 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Cauliflower | |
|---|---|---|
| Protein | 26% | 26% |
| Carbohydrates | 71% | 66% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 70% less carbohydrates than black bean - cauliflower has 5g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Black bean is an excellent source of dietary fiber and it has 245% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Cauliflower and black beans contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Black bean has 214% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both cauliflower and black beans are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 16 times more Vitamin C than black bean - cauliflower has 48.2mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Black beans and cauliflower contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and black beans contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Cauliflower and black beans contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Black bean has more thiamin and riboflavin, however, cauliflower contains more pantothenic acid and Vitamin B6. Both black beans and cauliflower contain significant amounts of niacin and folate.
| Black Beans | Cauliflower | |
|---|---|---|
| Thiamin | 0.14 MG | 0.05 MG |
| Riboflavin | 0.12 MG | 0.06 MG |
| Niacin | 0.62 MG | 0.507 MG |
| Pantothenic acid | 0.184 MG | 0.667 MG |
| Vitamin B6 | 0.055 MG | 0.184 MG |
| Folate | 61 UG | 57 UG |
Minerals
calcium
Black bean has 59% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Black bean has signficantly more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both cauliflower and black beans are high in potassium. Cauliflower is very similar to cauliflower for potassium - cauliflower has 299mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Black Beans | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.015 G |
| Total | 0.057 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, black bean has more linoleic acid than cauliflower per 100 grams.
| Black Beans | Cauliflower | |
|---|---|---|
| linoleic acid | 0.068 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.068 G | 0.019 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Cauliflower (Cauliflower, raw) .
Black Beans g
()
|
Daily Values (%) |
Cauliflower g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cauliflower or black beans contain more calories in 100 grams?Cauliflower has 70% less calories than black bean - cauliflower has 25 calories in 100g and black bean has 91 calories.
Does cauliflower or black beans have more carbohydrates?
By weight, cauliflower has 70% fewer carbohydrates than black bean - cauliflower has 5g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does cauliflower or black beans contain more potassium?
Both cauliflower and black beans are high in potassium. Cauliflower is very similar to cauliflower for potassium - cauliflower has 299mg of potassium in 100 grams and black bean has 308mg of potassium.