Snap Beans (Raw)vsCauliflower (Raw)
Snap Beans (Raw) has 31 calories and 1.8g protein per 100g. Cauliflower (Raw) has 25 calories and 1.9g protein per 100g Cauliflower (Raw) has more protein, Cauliflower (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Snap Beans (Raw) vs Cauliflower (Raw)
Go with Cauliflower (Raw) at just 25 kcal per 100g — 19% fewer calories.
Cauliflower (Raw) provides 299mg of potassium per 100g — important for muscle function and hydration.
Cauliflower (Raw) delivers 48.2mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beans Snap Green | Cauliflower Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 31kcal2% | 25kcal1% | +6.0kcal |
| Protein | 1.8g4% | 1.9g4% | <0.1g |
| Total Fat | 0.22g0% | 0.28g0% | <0.1g |
| Saturated Fat | <0.1g0% | 0.13g1% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 7.0g3% | 5.0g2% | +2.0g |
| Dietary Fiber | 2.7g10% | 2.0g7% | +0.70g |
| Sugars | 3.3g | 1.9g | +1.3g |
| ✨Vitamins | |||
| Vitamin A | 35mcg4% | 0mcg0% | +35mcg |
| Vitamin C | 12mg14% | 48mg54% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.41mg3% | <0.1mg1% | +0.33mg |
| Vitamin K | 43mcg36% | 16mcg13% | +28mcg |
| Vitamin B6 | 0.14mg8% | 0.18mg11% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 33mcg8% | 57mcg14% | <0.1mcg |
| Thiamin (B1) | <0.1mg7% | <0.1mg4% | +<0.1mg |
| Riboflavin (B2) | 0.10mg8% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 0.73mg5% | 0.51mg3% | +0.23mg |
| 🔶Minerals | |||
| Sodium | 6.0mg0% | 30mg1% | <0.1mg |
| Calcium | 37mg3% | 22mg2% | +15mg |
| Iron | 1.0mg6% | 0.42mg2% | +0.61mg |
| Potassium | 211mg4% | 299mg6% | <0.1mg |
| Phosphorus | 38mg3% | 44mg4% | <0.1mg |
| Magnesium | 25mg6% | 15mg4% | +10mg |
| Zinc | 0.24mg2% | 0.27mg2% | <0.1mg |
| Copper | <0.1mg8% | <0.1mg4% | +<0.1mg |
| Manganese | 0.22mg9% | 0.15mg7% | +<0.1mg |
| Selenium | 0.60mcg1% | 0.60mcg1% | — |
🔬Nutritional Analysis
Calories: Cauliflower (Raw) is moderately lower in calories than Snap Beans (Raw), containing 25 kcal compared to 31 kcal per 100g (24% fewer calories).
Protein: Both are similar in protein content, with Snap Beans (Raw) providing 1.83g and Cauliflower (Raw) providing 1.92g per 100g.
Fat: Snap Beans (Raw) is the leaner option with 0.22g of total fat per 100g compared to 0.28g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Snap Beans (Raw): 35mcg vs 0mcg), Vitamin E (Snap Beans (Raw): 0.41mg vs 0.08mg), Vitamin C (Cauliflower (Raw): 48.2mg vs 12.2mg).
Key Minerals: Notable mineral differences include Sodium (Cauliflower (Raw): 30mg vs 6mg), Iron (Snap Beans (Raw): 1.03mg vs 0.42mg), Copper (Snap Beans (Raw): 0.069mg vs 0.039mg).
Diet Suitability: Cauliflower (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Snap Beans (Raw) or Cauliflower (Raw)?
- Cauliflower (Raw) has more protein with 1.92g per 100g compared to 1.83g for Snap Beans (Raw).
- Which is lower in calories, Snap Beans (Raw) or Cauliflower (Raw)?
- Cauliflower (Raw) is lower in calories with 25 kcal per 100g versus 31 kcal.
- Is Snap Beans (Raw) or Cauliflower (Raw) healthier?
- It depends on your goals. Snap Beans (Raw) has 31 calories and 1.83g protein per 100g, while Cauliflower (Raw) has 25 calories and 1.92g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Snap Beans (Raw) or Cauliflower (Raw)?
- Snap Beans (Raw) is leaner with 0.22g of fat per 100g compared to 0.28g.
- Which has more fiber, Snap Beans (Raw) or Cauliflower (Raw)?
- Snap Beans (Raw) has more fiber with 2.7g per 100g compared to 2g.