Cauliflower vs. Green Bean

Nutrition comparison of Cauliflower and Green Bean


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cauliflower versus green bean (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cauliflower and green bean:

  • Both green bean and cauliflower are high in Vitamin C and potassium.
  • Cauliflower has more pantothenic acid.
  • Green bean is a great source of dietary fiber.
Detailed nutritional comparison of cauliflower and green bean 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: Cauliflower (Cauliflower, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cauliflower src
Image of Green Bean src

Here's an infographic summarizing the nutritional differences between cauliflower and green bean. marks particularly rich nutrients.


Calories and Carbs

calories

Green bean and cauliflower contain similar amounts of calories - green bean has 31 calories per 100 grams and cauliflower has 25 calories.

For macronutrient ratios, cauliflower is heavier in protein, lighter in carbs and similar to green bean for fat. Cauliflower has a macronutrient ratio of 26:66:8 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cauliflower Green Bean
Protein 26% 20%
Carbohydrates 66% 76%
Fat 8% 5%
Alcohol ~ ~

carbohydrates

Green bean and cauliflower contain similar amounts of carbs - green bean has 7g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.

dietary fiber

Green bean is a great source of dietary fiber and it has 35% more dietary fiber than cauliflower - green bean has 2.7g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.

sugar

Green bean and cauliflower contain similar amounts of sugar - green bean has 3.3g of sugar per 100 grams and cauliflower has 1.9g of sugar.

Protein

protein

Green bean and cauliflower contain similar amounts of protein - green bean has 1.8g of protein per 100 grams and cauliflower has 1.9g of protein.

Fat

saturated fat

Both green bean and cauliflower are low in saturated fat - green bean has 0.05g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.

Vitamins

Vitamin C

Both green bean and cauliflower are high in Vitamin C. Cauliflower has 295% more Vitamin C than green bean - green bean has 12.2mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.

Vitamin A

Green bean has more Vitamin A than cauliflower - green bean has 35ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.

Vitamin E

Green bean and cauliflower contain similar amounts of Vitamin E - green bean has 0.41mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.

Vitamin K

Green bean has 177% more Vitamin K than cauliflower - green bean has 43ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.

The B Vitamins

Cauliflower has more pantothenic acid. Both cauliflower and green bean contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.

Cauliflower Green Bean
Thiamin 0.05 MG 0.082 MG
Riboflavin 0.06 MG 0.104 MG
Niacin 0.507 MG 0.734 MG
Pantothenic acid 0.667 MG 0.225 MG
Vitamin B6 0.184 MG 0.141 MG
Folate 57 UG 33 UG

Minerals

calcium

Green bean has 68% more calcium than cauliflower - green bean has 37mg of calcium per 100 grams and cauliflower has 22mg of calcium.

iron

Green bean has 145% more iron than cauliflower - green bean has 1mg of iron per 100 grams and cauliflower has 0.42mg of iron.

potassium

Both green bean and cauliflower are high in potassium. Cauliflower has 42% more potassium than green bean - green bean has 211mg of potassium per 100 grams and cauliflower has 299mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, both cauliflower and green bean contain significant amounts of kaempferol.

Cauliflower Green Bean
apigenin 0.03 mg ~
luteolin 0.09 mg 0.13 mg
kaempferol 0.36 mg 0.45 mg
Quercetin 0.54 mg 2.73 mg
myricetin ~ 0.13 mg

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Cauliflower Green Bean
lutein + zeaxanthin 1 UG 640 UG
beta-carotene ~ 379 UG
alpha-carotene ~ 69 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, green bean has more alpha linoleic acid (ALA) than cauliflower per 100 grams.

Cauliflower Green Bean
alpha linoleic acid 0.015 G 0.069 G
Total 0.015 G 0.069 G

omega 6s

Comparing omega-6 fatty acids, both cauliflower and green bean contain small amounts of linoleic acid.

Cauliflower Green Bean
other omega 6 0.003 G ~
linoleic acid 0.016 G 0.044 G
Total 0.019 G 0.044 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: Cauliflower (Cauliflower, raw) and Green Bean (Beans, snap, green, raw) .

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FAQ

Does green bean or cauliflower contain more calories in 100 grams?
Green bean and cauliflower contain similar amounts of calories - green bean has 31 calories in 100g and cauliflower has 25 calories.

Does green bean or cauliflower have more carbohydrates?
By weight, green bean and cauliflower contain similar amounts of carbs - green bean has 7g of carbs for 100g and cauliflower has 5g of carbohydrates.

Does green bean or cauliflower contain more potassium?
Both green bean and cauliflower are high in potassium. Cauliflower has 40% more potassium than green bean - green bean has 211mg of potassium in 100 grams and cauliflower has 299mg of potassium.