Beans and Macaroni vs Cauliflower Au Gratin

Per 100 g, Beans and Macaroni has 136 kcal and 4.6 g protein, while Cauliflower Au Gratin has 146 kcal and 4.5 g protein.

Beans and Macaroni

136
kcal per 100 g
4.6 g protein

Cauliflower Au Gratin

146
kcal per 100 g
4.5 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Beans and Macaroni Cauliflower Au Gratin Difference
Calories Fewer calories for the same weight 136 kcal better 146 kcal 7%
Protein More protein helps with fullness and muscle 4.6 g 4.5 g about the same
Carbs Lower carbs suits low-carb and diabetic diets 14.2 g 9.2 g better 35%
Fat Lower fat means lower calorie density 7 g better 10.2 g 31%
Fiber More fibre improves fullness and digestion 2 g better 1.5 g 25%
Sugar Less sugar means a gentler blood-sugar response 1.7 g better 3 g 43%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Beans and Macaroni

Beans and Macaroni is the lighter choice at 136 kcal per 100 g against 146 for Cauliflower Au Gratin — about 7% fewer calories for the same weight on your plate. That does not make Cauliflower Au Gratin a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Beans and Macaroni

Both carry a similar amount of protein (4.6 g and 4.5 g per 100 g), so Beans and Macaroni takes it on the calorie cost — 3.4 g of protein per 100 kcal against 3.1 g. You get the same protein for less of your daily budget.

Beans and Macaroni vs Cauliflower Au Gratin — common questions

Cauliflower Au Gratin has more calories — about 146 kcal per 100 g compared with 136 kcal for Beans and Macaroni.

They are close. Beans and Macaroni has 4.6 g and Cauliflower Au Gratin has 4.5 g of protein per 100 g.

Beans and Macaroni is the lighter choice at 136 kcal per 100 g against 146 for Cauliflower Au Gratin — about 7% fewer calories for the same weight on your plate. That does not make Cauliflower Au Gratin a bad food; it means the portion has to be smaller to fit the same calorie budget.

Both carry a similar amount of protein (4.6 g and 4.5 g per 100 g), so Beans and Macaroni takes it on the calorie cost — 3.4 g of protein per 100 kcal against 3.1 g. You get the same protein for less of your daily budget.

Yes. Combining them gives roughly 282 kcal and 9.1 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Beans and Macaroni has the edge, mainly on calorie density. Per 100 g, Beans and Macaroni has 136 kcal and 4.6 g protein, while Cauliflower Au Gratin has 146 kcal and 4.5 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Beans and Macaroni nutrition & serving sizes
Full Cauliflower Au Gratin nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.