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.
Detailed nutritional comparison of white beans and cauliflower is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of White Beans src
Image of Cauliflower src

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, 25:66:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Beans Cauliflower
Protein 25% 25%
Carbohydrates 73% 66%
Fat 2% 9%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either White Beans or Cauliflower .

Note: The specific food items compared are: White Beans (Beans, white, mature seeds, canned) and Cauliflower (Cauliflower, raw) .

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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.