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.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Green Bean (Beans, snap, green, raw) . Have a correction or suggestions? Shoot us an email.
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 heavier in fat compared to green bean per calorie. Cauliflower has a macronutrient ratio of 25:66:9 and for green bean, 20:76:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Green Bean | |
|---|---|---|
| Protein | 25% | 20% |
| Carbohydrates | 66% | 76% |
| Fat | 9% | 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 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 Cauliflower or Green Bean .
Note: The specific food items compared are: Cauliflower (Cauliflower, raw) and Green Bean (Beans, snap, green, raw) .
Cauliflower g
()
|
Daily Values (%) |
Green Bean g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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MG % | |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.