Cauliflower (Raw)vsSoybeans Green (Raw)
Cauliflower (Raw) has 25 calories and 1.9g protein per 100g. Soybeans Green (Raw) has 147 calories and 13g protein per 100g Soybeans Green (Raw) has more protein, Cauliflower (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cauliflower (Raw) vs Soybeans Green (Raw)
Go with Cauliflower (Raw) at just 25 kcal per 100g — 83% fewer calories.
Soybeans Green (Raw) will keep you satisfied longer with 4.2g fiber, 13g protein, 6.8g fat — fat and protein slow digestion while fiber adds bulk.
Soybeans Green (Raw)'s natural fat (6.8g/100g) helps your body absorb fat-soluble nutrients like calcium — not all fat is bad, moderate amounts are essential.
Soybeans Green (Raw) has both iron (3.5mg) and vitamin C (29mg) — vitamin C can boost iron absorption by up to 6x.
Soybeans Green (Raw) packs 13g of protein per 100g (35% of calories from protein) — the better pick for muscle growth and recovery.
Soybeans Green (Raw) is the heart-friendlier option with less sodium, more fiber, more potassium.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cauliflower Raw | Soybeans Green | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 25kcal1% | 147kcal7% | <0.1kcal |
| Protein | 1.9g4% | 13g26% | <0.1g |
| Total Fat | 0.28g0% | 6.8g9% | <0.1g |
| Saturated Fat | 0.13g1% | 0.79g4% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 5.0g2% | 11g4% | <0.1g |
| Dietary Fiber | 2.0g7% | 4.2g15% | <0.1g |
| Sugars | 1.9g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 9.0mcg1% | <0.1mcg |
| Vitamin C | 48mg54% | 29mg32% | +19mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg1% | — | — |
| Vitamin K | 16mcg13% | — | — |
| Vitamin B6 | 0.18mg11% | <0.1mg4% | +0.12mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 57mcg14% | 165mcg41% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | 0.43mg36% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.17mg13% | <0.1mg |
| Niacin (B3) | 0.51mg3% | 1.6mg10% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 30mg1% | 15mg1% | +15mg |
| Calcium | 22mg2% | 197mg15% | <0.1mg |
| Iron | 0.42mg2% | 3.5mg20% | <0.1mg |
| Potassium | 299mg6% | 620mg13% | <0.1mg |
| Phosphorus | 44mg4% | 194mg16% | <0.1mg |
| Magnesium | 15mg4% | 65mg15% | <0.1mg |
| Zinc | 0.27mg2% | 0.99mg9% | <0.1mg |
| Copper | <0.1mg4% | 0.13mg14% | <0.1mg |
| Manganese | 0.15mg7% | 0.55mg24% | <0.1mg |
| Selenium | 0.60mcg1% | 1.5mcg3% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cauliflower (Raw) is significantly lower in calories at just 25 kcal per 100g compared to 147 kcal for Soybeans Green (Raw) — that's 488% fewer calories, making Cauliflower (Raw) the better choice for calorie-conscious diets.
Protein: Soybeans Green (Raw) provides more protein with 13g versus 1.92g per 100g. In terms of protein-to-calorie efficiency, Soybeans Green (Raw) offers better value for building and maintaining muscle.
Fat: Soybeans Green (Raw) has more fat (6.8g vs 0.28g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Soybeans Green (Raw): 9mcg vs 0mcg), Thiamin (B1) (Soybeans Green (Raw): 0.435mg vs 0.05mg), Niacin (B3) (Soybeans Green (Raw): 1.65mg vs 0.507mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Calcium (Soybeans Green (Raw): 197mg vs 22mg), Iron (Soybeans Green (Raw): 3.55mg vs 0.42mg), Magnesium (Soybeans Green (Raw): 65mg vs 15mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Cauliflower (Raw) fits a low-carb or keto diet. Cauliflower (Raw) fits a low-fat diet. Both fit a low-sodium diet.
🔗Related Comparisons
More with Cauliflower
More with Soybeans Green
❓Frequently Asked Questions
- Which has more protein, Cauliflower (Raw) or Soybeans Green (Raw)?
- Soybeans Green (Raw) has more protein with 13g per 100g compared to 1.92g for Cauliflower (Raw).
- Which is lower in calories, Cauliflower (Raw) or Soybeans Green (Raw)?
- Cauliflower (Raw) is lower in calories with 25 kcal per 100g versus 147 kcal.
- Is Cauliflower (Raw) or Soybeans Green (Raw) healthier?
- It depends on your goals. Cauliflower (Raw) has 25 calories and 1.92g protein per 100g, while Soybeans Green (Raw) has 147 calories and 13g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cauliflower (Raw) or Soybeans Green (Raw)?
- Cauliflower (Raw) is leaner with 0.28g of fat per 100g compared to 6.8g.
- Which has more fiber, Cauliflower (Raw) or Soybeans Green (Raw)?
- Soybeans Green (Raw) has more fiber with 4.2g per 100g compared to 2g.