Nutrient Comparison: Cauliflower VS Small White Beans per 14 oz
Compare the macro and micronutrient content in 14 oz of Cauliflower versus 14 oz of Small White Beans to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Cauliflower vs Small White Beans:
- 14 ounces of Cauliflower have more Vitamin C than Small White Beans.
- While 14 oz of Raw Small White Beans contain 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 Raw Cauliflower.
- Both Cauliflower and Small White Beans provide similar amounts of Vitamin B5 per 14 ounces.
- 14 ounces of Small White Beans have insufficient amounts of Vitamin C
- Both Raw Cauliflower as well as Raw Small White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Cauliflower vs Small White Beans:
- 14 ounces of Cauliflower have 2.5 times more Sodium and 7.9 times more Water than Small White Beans.
- While 14 oz of Raw Small White Beans contain 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 Raw Cauliflower.
- 14 ounces of Cauliflower lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Raw Small White Beans contain 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 Raw Cauliflower.
- 14 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
- Both Raw Cauliflower as well as Raw Small White Beans provide inadequate amounts of Omega 6 in 14 ounces.