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  6. Sponge cake vs. Cauliflower

Sponge cake vs. Cauliflower — In-Depth Nutrition Comparison

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How are Sponge cake and Cauliflower different?

  • Sponge cake is higher in Selenium, Vitamin B2, Vitamin B12, Iron, Vitamin B1, and Vitamin A RAE, however, Cauliflower is richer in Vitamin C, and Vitamin B6.
  • Daily need coverage for Cholesterol from Sponge cake is 57% higher.
  • Cauliflower has less Cholesterol.

Cake, sponge, prepared from recipe and Cauliflower, raw are the varieties used in this article.

Infographic

Sponge cake vs Cauliflower infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sponge cake
Sponge cake
7
:
3
Cauliflower
Cauliflower
Contains more Calcium +90.9%
Contains more Iron +276.2%
Contains more Phosphorus +127.3%
Contains more Zinc +118.5%
Contains more Copper +43.6%
Contains more Selenium +2983.3%
Contains more Magnesium +66.7%
Contains more Potassium +112.1%
Contains less Sodium -86.8%
Equal in Manganese - 0.155
Sponge cake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 60% 7% 43% 13% 30% 17% 19% 22% 101%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +90.9%
Contains more Iron +276.2%
Contains more Phosphorus +127.3%
Contains more Zinc +118.5%
Contains more Copper +43.6%
Contains more Selenium +2983.3%
Contains more Magnesium +66.7%
Contains more Potassium +112.1%
Contains less Sodium -86.8%
Equal in Manganese - 0.155

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sponge cake
Sponge cake
5
:
7
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin B1 +218%
Contains more Vitamin B2 +401.7%
Contains more Vitamin B3 +137.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +22.2%
Contains more Vitamin B6 +211.9%
Contains more Folate +46.2%
Sponge cake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 0% 40% 70% 23% 33% 14% 30% 47% 0%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +218%
Contains more Vitamin B2 +401.7%
Contains more Vitamin B3 +137.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +22.2%
Contains more Vitamin B6 +211.9%
Contains more Folate +46.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sponge cake
Sponge cake
4
:
1
Cauliflower
Cauliflower
Contains more Protein +280.2%
Contains more Fats +1435.7%
Contains more Carbs +1061%
Contains more Other +71.1%
Contains more Water +213.2%
Sponge cake
7% 4% 58% 29%
Protein: 7.3 g
Fats: 4.3 g
Carbs: 57.7 g
Water: 29.4 g
Other: 1.3 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Protein +280.2%
Contains more Fats +1435.7%
Contains more Carbs +1061%
Contains more Other +71.1%
Contains more Water +213.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sponge cake
Sponge cake
2
:
1
Cauliflower
Cauliflower
Contains more Monounsaturated Fat +4535.3%
Contains more Polyunsaturated fat +1993.5%
Contains less Saturated Fat -90%
Sponge cake
37% 45% 18%
Saturated Fat: 1.301 g
Monounsaturated Fat: 1.576 g
Polyunsaturated fat: 0.649 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +4535.3%
Contains more Polyunsaturated fat +1993.5%
Contains less Saturated Fat -90%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sponge cake Cauliflower
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sponge cake Cauliflower Opinion
Net carbs 57.7g 2.97g Sponge cake
Protein 7.3g 1.92g Sponge cake
Fats 4.3g 0.28g Sponge cake
Carbs 57.7g 4.97g Sponge cake
Calories 297kcal 25kcal Sponge cake
Fructose 0.97g Cauliflower
Sugar 1.91g Sponge cake
Fiber 2g Cauliflower
Calcium 42mg 22mg Sponge cake
Iron 1.58mg 0.42mg Sponge cake
Magnesium 9mg 15mg Cauliflower
Phosphorus 100mg 44mg Sponge cake
Potassium 141mg 299mg Cauliflower
Sodium 228mg 30mg Cauliflower
Zinc 0.59mg 0.27mg Sponge cake
Copper 0.056mg 0.039mg Sponge cake
Manganese 0.167mg 0.155mg Sponge cake
Selenium 18.5µg 0.6µg Sponge cake
Vitamin A 258IU 0IU Sponge cake
Vitamin A RAE 77µg 0µg Sponge cake
Vitamin E 0.08mg Cauliflower
Vitamin C 0mg 48.2mg Cauliflower
Vitamin B1 0.159mg 0.05mg Sponge cake
Vitamin B2 0.301mg 0.06mg Sponge cake
Vitamin B3 1.204mg 0.507mg Sponge cake
Vitamin B5 0.546mg 0.667mg Cauliflower
Vitamin B6 0.059mg 0.184mg Cauliflower
Folate 39µg 57µg Cauliflower
Vitamin B12 0.37µg 0µg Sponge cake
Vitamin K 15.5µg Cauliflower
Tryptophan 0.089mg 0.02mg Sponge cake
Threonine 0.308mg 0.076mg Sponge cake
Isoleucine 0.35mg 0.071mg Sponge cake
Leucine 0.59mg 0.106mg Sponge cake
Lysine 0.418mg 0.217mg Sponge cake
Methionine 0.192mg 0.02mg Sponge cake
Phenylalanine 0.374mg 0.065mg Sponge cake
Valine 0.395mg 0.125mg Sponge cake
Histidine 0.172mg 0.056mg Sponge cake
Cholesterol 170mg 0mg Cauliflower
Saturated Fat 1.301g 0.13g Cauliflower
Omega-3 - DHA 0.015g 0g Sponge cake
Omega-3 - EPA 0.001g 0g Sponge cake
Monounsaturated Fat 1.576g 0.034g Sponge cake
Polyunsaturated fat 0.649g 0.031g Sponge cake
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sponge cake Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
22%
Sponge cake
30%
Cauliflower
Minerals Daily Need Coverage Score
32%
Sponge cake
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Sponge cake
Sponge cake is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Sponge cake
Sponge cake is lower in glycemic index (difference - 46)
Which food is cheaper?
Sponge cake
Sponge cake is cheaper (difference - $0.4)
Which food is richer in minerals?
Sponge cake
Sponge cake is relatively richer in minerals
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 198mg)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 170mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 1.171g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sponge cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172707/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.