Kidney Beans vs. Cauliflower
Nutrition comparison of Kidney Beans and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kidney beans
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kidney beans and cauliflower:
- Both cauliflower and kidney beans are high in potassium.
- Cauliflower has 3.1 times less carbohydrates than kidney bean.
- Cauliflower has more riboflavin, pantothenic acid and folate.
- Cauliflower is an excellent source of Vitamin C.
- Kidney bean is a great source of calcium and protein.
- Kidney bean is an excellent source of dietary fiber.
USDA sources for nutritional information: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kidney bean is high in calories and cauliflower has 79% less calories than kidney bean - cauliflower has 25 calories per 100 grams and kidney bean has 121 calories.
For macronutrient ratios, kidney beans is similar to cauliflower for protein, carbs and fat. Kidney beans has a macronutrient ratio of 26:67:7 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kidney Beans | Cauliflower | |
|---|---|---|
| Protein | 26% | 25% |
| Carbohydrates | 67% | 66% |
| Fat | 7% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 3.1 times less carbohydrates than kidney bean - cauliflower has 5g of total carbs per 100 grams and kidney bean has 20.8g of carbohydrates.
dietary fiber
Kidney bean is an excellent source of dietary fiber and it has 200% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and kidney bean has 6g of dietary fiber.
sugar
Kidney bean has less sugar than cauliflower - cauliflower has 1.9g of sugar per 100 grams and kidney bean does not contain significant amounts.
Protein
protein
Kidney bean is a great source of protein and it has 323% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and kidney bean has 8.1g of protein.
Fat
saturated fat
Both cauliflower and kidney beans are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and kidney bean has 0.33g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 240 times more Vitamin C than kidney bean - cauliflower has 48.2mg of Vitamin C per 100 grams and kidney bean has 0.2mg of Vitamin C.
Vitamin E
Cauliflower and kidney beans contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and kidney bean has 0.03mg of Vitamin E.
Vitamin K
Cauliflower and kidney beans contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and kidney bean has 5.7ug of Vitamin K.
The B Vitamins
Cauliflower has more riboflavin, pantothenic acid and folate. Both kidney beans and cauliflower contain significant amounts of thiamin, niacin and Vitamin B6.
| Kidney Beans | Cauliflower | |
|---|---|---|
| Thiamin | 0.06 MG | 0.05 MG |
| Riboflavin | 0.015 MG | 0.06 MG |
| Niacin | 0.417 MG | 0.507 MG |
| Pantothenic acid | ~ | 0.667 MG |
| Vitamin B6 | 0.113 MG | 0.184 MG |
| Folate | 23 UG | 57 UG |
Minerals
calcium
Kidney bean is a great source of calcium and it has 164% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and kidney bean has 58mg of calcium.
iron
Kidney bean has 257% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and kidney bean has 1.5mg of iron.
potassium
Both cauliflower and kidney beans are high in potassium. Cauliflower has 20% more potassium than kidney bean - cauliflower has 299mg of potassium per 100 grams and kidney bean has 250mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kidney bean has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Kidney Beans | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.132 G | 0.015 G |
| Total | 0.132 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, kidney bean has more linoleic acid than cauliflower per 100 grams.
| Kidney Beans | Cauliflower | |
|---|---|---|
| linoleic acid | 0.217 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.217 G | 0.019 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 Kidney Beans or Cauliflower .
Note: The specific food items compared are: Kidney Beans (Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water) and Cauliflower (Cauliflower, raw) .
Kidney Beans g
()
|
Daily Values (%) |
Cauliflower g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 cauliflower or kidney beans contain more calories in 100 grams?Kidney bean is high in calories and cauliflower has 80% less calories than kidney bean - cauliflower has 25 calories in 100g and kidney bean has 121 calories.
Does cauliflower or kidney beans have more carbohydrates?
By weight, cauliflower has 3.1 times fewer carbohydrates than kidney bean - cauliflower has 5g of carbs for 100g and kidney bean has 20.8g of carbohydrates.
Does cauliflower or kidney beans contain more potassium?
Both cauliflower and kidney beans are high in potassium. Cauliflower has 20% more potassium than kidney bean - cauliflower has 299mg of potassium in 100 grams and kidney bean has 250mg of potassium.