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Cauliflower vs. Noodles — In-Depth Nutrition Comparison

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A recap on differences between Cauliflower and Noodles

  • Cauliflower has more Vitamin C, Vitamin K, Vitamin B6, Vitamin B5, and Potassium, however, Noodles is higher in Selenium, Vitamin B1, Iron, and Vitamin B3.
  • Cauliflower covers your daily Vitamin C needs 54% more than Noodles.

Food varieties used in this article are Cauliflower, raw and Noodles, egg, enriched, cooked.

Infographic

Cauliflower vs Noodles 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 +83.3%
Contains more Potassium +686.8%
Contains more Iron +250%
Contains more Magnesium +40%
Contains more Phosphorus +72.7%
Contains less Sodium -83.3%
Contains more Zinc +140.7%
Contains more Copper +151.3%
Contains more Manganese +103.2%
Contains more Selenium +3883.3%
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 4% 56% 15% 33% 4% 1% 18% 33% 42% 131%
Contains more Calcium +83.3%
Contains more Potassium +686.8%
Contains more Iron +250%
Contains more Magnesium +40%
Contains more Phosphorus +72.7%
Contains less Sodium -83.3%
Contains more Zinc +140.7%
Contains more Copper +151.3%
Contains more Manganese +103.2%
Contains more Selenium +3883.3%

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 +∞%
Contains more Vitamin B5 +153.6%
Contains more Vitamin B6 +300%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +112.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +478%
Contains more Vitamin B2 +126.7%
Contains more Vitamin B3 +309.7%
Contains more Folate +47.4%
Contains more Vitamin B12 +∞%
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 2% 4% 3% 0% 73% 32% 39% 16% 11% 63% 12% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +153.6%
Contains more Vitamin B6 +300%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +112.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +478%
Contains more Vitamin B2 +126.7%
Contains more Vitamin B3 +309.7%
Contains more Folate +47.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +35.9%
Contains more Other +52%
Contains more Protein +136.5%
Contains more Fats +639.3%
Contains more Carbs +406.2%
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
5% 2% 25% 68%
Protein: 4.54 g
Fats: 2.07 g
Carbs: 25.16 g
Water: 67.73 g
Other: 0.5 g
Contains more Water +35.9%
Contains more Other +52%
Contains more Protein +136.5%
Contains more Fats +639.3%
Contains more Carbs +406.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +1608.8%
Contains more Polyunsaturated fat +1680.6%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
27% 37% 36%
Saturated Fat: 0.419 g
Monounsaturated Fat: 0.581 g
Polyunsaturated fat: 0.552 g
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +1608.8%
Contains more Polyunsaturated fat +1680.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +1242.9%
Contains more Fructose +∞%
Contains more Sucrose +∞%
Contains more Maltose +∞%
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
10% 17% 73%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.3 g
Galactose: 0 g
Contains more Glucose +1242.9%
Contains more Fructose +∞%
Contains more Sucrose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Noodles Opinion
Net carbs 2.97g 23.96g Noodles
Protein 1.92g 4.54g Noodles
Fats 0.28g 2.07g Noodles
Carbs 4.97g 25.16g Noodles
Calories 25kcal 138kcal Noodles
Fructose 0.97g 0g Cauliflower
Sugar 1.91g 0.4g Noodles
Fiber 2g 1.2g Cauliflower
Calcium 22mg 12mg Cauliflower
Iron 0.42mg 1.47mg Noodles
Magnesium 15mg 21mg Noodles
Phosphorus 44mg 76mg Noodles
Potassium 299mg 38mg Cauliflower
Sodium 30mg 5mg Noodles
Zinc 0.27mg 0.65mg Noodles
Copper 0.039mg 0.098mg Noodles
Manganese 0.155mg 0.315mg Noodles
Selenium 0.6µg 23.9µg Noodles
Vitamin A 0IU 21IU Noodles
Vitamin A RAE 0µg 6µg Noodles
Vitamin E 0.08mg 0.17mg Noodles
Vitamin D 0IU 4IU Noodles
Vitamin D 0µg 0.1µg Noodles
Vitamin C 48.2mg 0mg Cauliflower
Vitamin B1 0.05mg 0.289mg Noodles
Vitamin B2 0.06mg 0.136mg Noodles
Vitamin B3 0.507mg 2.077mg Noodles
Vitamin B5 0.667mg 0.263mg Cauliflower
Vitamin B6 0.184mg 0.046mg Cauliflower
Folate 57µg 84µg Noodles
Vitamin B12 0µg 0.09µg Noodles
Vitamin K 15.5µg 0µg Cauliflower
Tryptophan 0.02mg 0.043mg Noodles
Threonine 0.076mg 0.138mg Noodles
Isoleucine 0.071mg 0.19mg Noodles
Leucine 0.106mg 0.365mg Noodles
Lysine 0.217mg 0.137mg Cauliflower
Methionine 0.02mg 0.086mg Noodles
Phenylalanine 0.065mg 0.24mg Noodles
Valine 0.125mg 0.22mg Noodles
Histidine 0.056mg 0.121mg Noodles
Cholesterol 0mg 29mg Cauliflower
Trans Fat 0g 0.029g Cauliflower
Saturated Fat 0.13g 0.419g Cauliflower
Monounsaturated Fat 0.034g 0.581g Noodles
Polyunsaturated fat 0.031g 0.552g Noodles
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 Noodles
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
21%
Noodles
Minerals Daily Need Coverage Score
13%
Cauliflower
33%
Noodles

Comparison summary

Which food is lower in Sugar?
Noodles
Noodles is lower in Sugar (difference - 1.51g)
Which food contains less Sodium?
Noodles
Noodles contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Noodles
Noodles is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Noodles
Noodles is relatively richer in minerals
Which food is richer in vitamins?
Noodles
Noodles is relatively richer in vitamins
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 29mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.289g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.6)

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. Noodles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169732/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.