Nutrient Comparison: Boiled Black Beans VS Cauliflower per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Black Beans versus 14 oz of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Black Beans vs Cauliflower:
- 14 ounces of Boiled Black Beans have 4.9 times more Vitamin B1, 2.6 times more Vitamin B9 and 10.9 times more Vitamin E than Cauliflower.
- While 14 oz of Raw Cauliflower contain 2.8 times more Vitamin B5, 2.7 times more Vitamin B6, more Vitamin C and 4.7 times more Vitamin K than Boiled Black Beans.
- Both Boiled Black Beans and Cauliflower provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
- 14 ounces of Boiled Black Beans have insufficient amounts of Vitamin C
- 14 ounces of Cauliflower have insufficient amounts of Vitamin E
- Both Boiled Black Beans as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Black Beans vs Cauliflower:
- 14 ounces of Boiled Black Beans have 1.2 times more Calcium, 5.4 times more Copper, 5 times more Iron, 4.7 times more Magnesium, 2.9 times more Manganese, 3.2 times more Phosphorus, 2 times more Selenium and 4.1 times more Zinc than Cauliflower.
- While 14 oz of Raw Cauliflower contain 30 times more Sodium and 1.4 times more Water than Boiled Black Beans.
- Both Boiled Black Beans and Cauliflower contain similar levels of Potassium per 14 ounces.
- 14 ounces of Cauliflower lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Black Beans have 5.3 times more Energy, 7 times more Omega 3, 4.8 times more Carbohydrate, 4.4 times more Fiber and 4.6 times more Protein than Cauliflower.
- While 14 oz of Raw Cauliflower contain 6 times more Sugars than Boiled Black Beans.
- 14 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
- Both Boiled Black Beans as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 14 ounces.