White Beans vs. Cauliflower
Nutrition comparison of White Beans and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and cauliflower:
- Both cauliflower and white beans are high in potassium.
- Cauliflower has 3.2 times less carbohydrates than white bean.
- Cauliflower has more niacin, pantothenic acid and Vitamin B6.
- Cauliflower is an excellent source of Vitamin C.
- White bean is a great source of iron.
- White bean is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bean is high in calories and cauliflower has 78% less calories than white bean - cauliflower has 25 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in carbs, lighter in fat and similar to cauliflower for protein. White beans has a macronutrient ratio of 25:73:2 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Cauliflower | |
|---|---|---|
| Protein | 25% | 26% |
| Carbohydrates | 73% | 66% |
| Fat | 2% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 3.2 times less carbohydrates than white bean - cauliflower has 5g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
White bean is an excellent source of dietary fiber and it has 140% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Cauliflower and white beans contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
White bean has 278% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both cauliflower and white beans are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than white bean - cauliflower has 48.2mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin E
Cauliflower and white beans contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Cauliflower and white beans contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Cauliflower has more niacin, pantothenic acid and Vitamin B6. Both white beans and cauliflower contain significant amounts of thiamin, riboflavin and folate.
| White Beans | Cauliflower | |
|---|---|---|
| Thiamin | 0.096 MG | 0.05 MG |
| Riboflavin | 0.037 MG | 0.06 MG |
| Niacin | 0.113 MG | 0.507 MG |
| Pantothenic acid | 0.185 MG | 0.667 MG |
| Vitamin B6 | 0.075 MG | 0.184 MG |
| Folate | 65 UG | 57 UG |
Minerals
calcium
White bean is an excellent source of calcium and it has 232% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 612% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both cauliflower and white beans are high in potassium. White bean has 52% more potassium than cauliflower - cauliflower has 299mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| White Beans | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.015 G |
| Total | 0.056 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, white bean has more linoleic acid than cauliflower per 100 grams.
| White Beans | Cauliflower | |
|---|---|---|
| linoleic acid | 0.067 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Cauliflower (Cauliflower, raw) .
White 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 % |
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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 white beans contain more calories in 100 grams?White bean is high in calories and cauliflower has 80% less calories than white bean - cauliflower has 25 calories in 100g and white bean has 114 calories.
Does cauliflower or white beans have more carbohydrates?
By weight, cauliflower has 3.2 times fewer carbohydrates than white bean - cauliflower has 5g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does cauliflower or white beans contain more calcium?
White bean is a rich source of calcium and it has 230% more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and white bean has 73mg of calcium.
Does cauliflower or white beans contain more potassium?
Both cauliflower and white beans are high in potassium. White bean has 50% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and white bean has 454mg of potassium.