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Cauliflower vs. Blueberry — In-Depth Nutrition Comparison

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A recap on differences between Cauliflower and Blueberry

  • Cauliflower has more Vitamin C, Folate, Vitamin B5, Vitamin B6, Choline, and Potassium, however, Blueberry is higher in Manganese.
  • Cauliflower covers your daily Vitamin C needs 43% more than Blueberry.
  • Blueberry contains 10 times less Folate than Cauliflower. Cauliflower contains 57µg of Folate, while Blueberry contains 6µg.

Food varieties used in this article are Cauliflower, raw and Blueberries, raw.

Infographic

Cauliflower vs Blueberry 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.
Contains more Calcium +266.7%
Contains more Iron +50%
Contains more Magnesium +150%
Contains more Phosphorus +266.7%
Contains more Potassium +288.3%
Contains more Zinc +68.8%
Contains more Selenium +500%
Contains less Sodium -96.7%
Contains more Copper +46.2%
Contains more Manganese +116.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
Contains more Calcium +266.7%
Contains more Iron +50%
Contains more Magnesium +150%
Contains more Phosphorus +266.7%
Contains more Potassium +288.3%
Contains more Zinc +68.8%
Contains more Selenium +500%
Contains less Sodium -96.7%
Contains more Copper +46.2%
Contains more Manganese +116.8%

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.
:
Contains more Vitamin C +396.9%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B2 +46.3%
Contains more Vitamin B3 +21.3%
Contains more Vitamin B5 +437.9%
Contains more Vitamin B6 +253.8%
Contains more Folate +850%
Contains more Vitamin A +∞%
Contains more Vitamin E +612.5%
Contains more Vitamin K +24.5%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
Contains more Vitamin C +396.9%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B2 +46.3%
Contains more Vitamin B3 +21.3%
Contains more Vitamin B5 +437.9%
Contains more Vitamin B6 +253.8%
Contains more Folate +850%
Contains more Vitamin A +∞%
Contains more Vitamin E +612.5%
Contains more Vitamin K +24.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +159.5%
Contains more Other +230.4%
Contains more Fats +17.9%
Contains more Carbs +191.5%
Equal in Water - 84.21
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more Protein +159.5%
Contains more Other +230.4%
Contains more Fats +17.9%
Contains more Carbs +191.5%
Equal in Water - 84.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -78.5%
Contains more Monounsaturated Fat +38.2%
Contains more Polyunsaturated fat +371%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
Contains less Saturated Fat -78.5%
Contains more Monounsaturated Fat +38.2%
Contains more Polyunsaturated fat +371%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +419.1%
Contains more Fructose +412.4%
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +419.1%
Contains more Fructose +412.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Blueberry Opinion
Net carbs 2.97g 12.09g Blueberry
Protein 1.92g 0.74g Cauliflower
Fats 0.28g 0.33g Blueberry
Carbs 4.97g 14.49g Blueberry
Calories 25kcal 57kcal Blueberry
Starch 0.03g Blueberry
Fructose 0.97g 4.97g Blueberry
Sugar 1.91g 9.96g Cauliflower
Fiber 2g 2.4g Blueberry
Calcium 22mg 6mg Cauliflower
Iron 0.42mg 0.28mg Cauliflower
Magnesium 15mg 6mg Cauliflower
Phosphorus 44mg 12mg Cauliflower
Potassium 299mg 77mg Cauliflower
Sodium 30mg 1mg Blueberry
Zinc 0.27mg 0.16mg Cauliflower
Copper 0.039mg 0.057mg Blueberry
Manganese 0.155mg 0.336mg Blueberry
Selenium 0.6µg 0.1µg Cauliflower
Vitamin A 0IU 54IU Blueberry
Vitamin A RAE 0µg 3µg Blueberry
Vitamin E 0.08mg 0.57mg Blueberry
Vitamin C 48.2mg 9.7mg Cauliflower
Vitamin B1 0.05mg 0.037mg Cauliflower
Vitamin B2 0.06mg 0.041mg Cauliflower
Vitamin B3 0.507mg 0.418mg Cauliflower
Vitamin B5 0.667mg 0.124mg Cauliflower
Vitamin B6 0.184mg 0.052mg Cauliflower
Folate 57µg 6µg Cauliflower
Vitamin K 15.5µg 19.3µg Blueberry
Tryptophan 0.02mg 0.003mg Cauliflower
Threonine 0.076mg 0.02mg Cauliflower
Isoleucine 0.071mg 0.023mg Cauliflower
Leucine 0.106mg 0.044mg Cauliflower
Lysine 0.217mg 0.013mg Cauliflower
Methionine 0.02mg 0.012mg Cauliflower
Phenylalanine 0.065mg 0.026mg Cauliflower
Valine 0.125mg 0.031mg Cauliflower
Histidine 0.056mg 0.011mg Cauliflower
Saturated Fat 0.13g 0.028g Blueberry
Monounsaturated Fat 0.034g 0.047g Blueberry
Polyunsaturated fat 0.031g 0.146g Blueberry
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
Cauliflower Blueberry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
30%
Cauliflower
12%
Blueberry
Minerals Daily Need Coverage Score
13%
Cauliflower
10%
Blueberry

Comparison summary

Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 8.05g)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 0.102g)
Which food is lower in glycemic index?
Blueberry
Blueberry is lower in glycemic index (difference - 53)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.