Nutrient Comparison: Small White Beans VS Cauliflower per 14 oz
Compare the macro and micronutrient content in 14 oz of Small White 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 Small White Beans vs Cauliflower:
- 14 ounces of Small White Beans have 14.9 times more Vitamin B1, 3.5 times more Vitamin B2, 2.6 times more Vitamin B3, 2.4 times more Vitamin B6 and 6.8 times more Vitamin B9 than Cauliflower.
- While 14 oz of Raw Cauliflower contain more Vitamin C than Raw Small White Beans.
- Both Small White Beans and Cauliflower provide similar amounts of Vitamin B5 per 14 ounces.
- 14 ounces of Small White Beans have insufficient amounts of Vitamin C
- Both Raw Small White 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 Small White Beans vs Cauliflower:
- 14 ounces of Small White Beans have 7.9 times more Calcium, 16.3 times more Copper, 18.4 times more Iron, 12.2 times more Magnesium, 8.2 times more Manganese, 10.1 times more Phosphorus, 5.2 times more Potassium, 21.3 times more Selenium and 10.4 times more Zinc than Cauliflower.
- While 14 oz of Raw Cauliflower contain 2.5 times more Sodium and 7.9 times more Water than Raw Small White Beans.
- 14 ounces of Cauliflower lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Small White Beans have 13.4 times more Energy, 15.4 times more Omega 3, 12.5 times more Carbohydrate, 12.5 times more Fiber and 11 times more Protein than Cauliflower.
- 14 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
- Both Raw Small White Beans as well as Raw Cauliflower provide inadequate amounts of Omega 6 in 14 ounces.