Pinto Beans vs. Cauliflower
Nutrition comparison of Pinto Beans and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pinto beans
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pinto beans and cauliflower:
- Both cauliflower and pinto beans are high in potassium.
- Cauliflower has 75% less carbohydrates than pinto bean.
- Cauliflower has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Cauliflower is an excellent source of Vitamin C.
- Pinto bean is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Pinto Beans (Beans, pinto, canned, drained solids) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pinto bean is high in calories and cauliflower has 78% less calories than pinto bean - cauliflower has 25 calories per 100 grams and pinto bean has 114 calories.
For macronutrient ratios, pinto beans is similar to cauliflower for protein, carbs and fat. Pinto beans has a macronutrient ratio of 24:69:7 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pinto Beans | Cauliflower | |
|---|---|---|
| Protein | 24% | 26% |
| Carbohydrates | 69% | 66% |
| Fat | 7% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 75% less carbohydrates than pinto bean - cauliflower has 5g of total carbs per 100 grams and pinto bean has 20.2g of carbohydrates.
dietary fiber
Pinto bean is an excellent source of dietary fiber and it has 175% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and pinto bean has 5.5g of dietary fiber.
sugar
Cauliflower and pinto beans contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and pinto bean has 0.54g of sugar.
Protein
protein
Pinto bean has 264% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and pinto bean has 7g of protein.
Fat
saturated fat
Both cauliflower and pinto beans are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and pinto bean has 0.16g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 481 times more Vitamin C than pinto bean - cauliflower has 48.2mg of Vitamin C per 100 grams and pinto bean has 0.1mg of Vitamin C.
Vitamin E
Cauliflower and pinto beans contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and pinto bean does not contain significant amounts.
Vitamin K
Cauliflower has more Vitamin K than pinto bean - cauliflower has 15.5ug of Vitamin K per 100 grams and pinto bean does not contain significant amounts.
The B Vitamins
Cauliflower has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both pinto beans and cauliflower contain significant amounts of thiamin and niacin.
| Pinto Beans | Cauliflower | |
|---|---|---|
| Thiamin | 0.052 MG | 0.05 MG |
| Riboflavin | 0.019 MG | 0.06 MG |
| Niacin | 0.272 MG | 0.507 MG |
| Pantothenic acid | ~ | 0.667 MG |
| Vitamin B6 | ~ | 0.184 MG |
| Folate | 24 UG | 57 UG |
Minerals
calcium
Pinto bean is an excellent source of calcium and it has 186% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and pinto bean has 63mg of calcium.
iron
Pinto bean has 217% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and pinto bean has 1.3mg of iron.
potassium
Both cauliflower and pinto beans are high in potassium. Cauliflower has a little more potassium (9%) than pinto bean by weight - cauliflower has 299mg of potassium per 100 grams and pinto bean has 274mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pinto bean has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Pinto Beans | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.158 G | 0.015 G |
| Total | 0.158 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, pinto bean has more linoleic acid than cauliflower per 100 grams.
| Pinto Beans | Cauliflower | |
|---|---|---|
| linoleic acid | 0.115 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.115 G | 0.019 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pinto Beans (Beans, pinto, canned, drained solids) and Cauliflower (Cauliflower, raw) .
Pinto Beans g
()
|
Daily Values (%) |
Cauliflower g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cauliflower or pinto beans contain more calories in 100 grams?Pinto bean is high in calories and cauliflower has 80% less calories than pinto bean - cauliflower has 25 calories in 100g and pinto bean has 114 calories.
Does cauliflower or pinto beans have more carbohydrates?
By weight, cauliflower has 80% fewer carbohydrates than pinto bean - cauliflower has 5g of carbs for 100g and pinto bean has 20.2g of carbohydrates.
Does cauliflower or pinto beans contain more calcium?
Pinto bean is a rich source of calcium and it has 190% more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and pinto bean has 63mg of calcium.
Does cauliflower or pinto beans contain more potassium?
Both cauliflower and pinto beans are high in potassium. Cauliflower has a little more potassium ( 10%) than pinto bean by weight - cauliflower has 299mg of potassium in 100 grams and pinto bean has 274mg of potassium.