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Cauliflower vs. Orange — In-Depth Nutrition Comparison

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A recap on differences between Cauliflower and Orange

  • Cauliflower has more Vitamin K, Vitamin B6, Vitamin B5, Folate, Choline, and Manganese, however, Orange is higher in Vitamin C.
  • Cauliflower covers your daily Vitamin K needs 13% more than Orange.
  • Orange contains 6 times less Manganese than Cauliflower. Cauliflower contains 0.155mg of Manganese, while Orange contains 0.025mg.
  • Cauliflower has less Sugar.

Food varieties used in this article are Cauliflower, raw and Oranges, raw, all commercial varieties.

Infographic

Cauliflower vs Orange 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 Iron +320%
Contains more Magnesium +50%
Contains more Phosphorus +214.3%
Contains more Potassium +65.2%
Contains more Zinc +285.7%
Contains more Manganese +520%
Contains more Selenium +20%
Contains more Calcium +81.8%
Contains less Sodium -100%
Contains more Copper +15.4%
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 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +320%
Contains more Magnesium +50%
Contains more Phosphorus +214.3%
Contains more Potassium +65.2%
Contains more Zinc +285.7%
Contains more Manganese +520%
Contains more Selenium +20%
Contains more Calcium +81.8%
Contains less Sodium -100%
Contains more Copper +15.4%

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.
:
4
Orange
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +79.8%
Contains more Vitamin B5 +166.8%
Contains more Vitamin B6 +206.7%
Contains more Folate +90%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +125%
Contains more Vitamin C +10.4%
Contains more Vitamin B1 +74%
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 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +79.8%
Contains more Vitamin B5 +166.8%
Contains more Vitamin B6 +206.7%
Contains more Folate +90%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +125%
Contains more Vitamin C +10.4%
Contains more Vitamin B1 +74%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +104.3%
Contains more Fats +133.3%
Contains more Other +72.7%
Contains more Carbs +136.4%
Equal in Water - 86.75
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +104.3%
Contains more Fats +133.3%
Contains more Other +72.7%
Contains more Carbs +136.4%
Equal in Water - 86.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +47.8%
Contains more Polyunsaturated fat +24%
Contains less Saturated Fat -88.5%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +47.8%
Contains more Polyunsaturated fat +24%
Contains less Saturated Fat -88.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Orange Opinion
Net carbs 2.97g 9.35g Orange
Protein 1.92g 0.94g Cauliflower
Fats 0.28g 0.12g Cauliflower
Carbs 4.97g 11.75g Orange
Calories 25kcal 47kcal Orange
Fructose 0.97g Cauliflower
Sugar 1.91g 9.35g Cauliflower
Fiber 2g 2.4g Orange
Calcium 22mg 40mg Orange
Iron 0.42mg 0.1mg Cauliflower
Magnesium 15mg 10mg Cauliflower
Phosphorus 44mg 14mg Cauliflower
Potassium 299mg 181mg Cauliflower
Sodium 30mg 0mg Orange
Zinc 0.27mg 0.07mg Cauliflower
Copper 0.039mg 0.045mg Orange
Manganese 0.155mg 0.025mg Cauliflower
Selenium 0.6µg 0.5µg Cauliflower
Vitamin A 0IU 225IU Orange
Vitamin A RAE 0µg 11µg Orange
Vitamin E 0.08mg 0.18mg Orange
Vitamin C 48.2mg 53.2mg Orange
Vitamin B1 0.05mg 0.087mg Orange
Vitamin B2 0.06mg 0.04mg Cauliflower
Vitamin B3 0.507mg 0.282mg Cauliflower
Vitamin B5 0.667mg 0.25mg Cauliflower
Vitamin B6 0.184mg 0.06mg Cauliflower
Folate 57µg 30µg Cauliflower
Vitamin K 15.5µg 0µg Cauliflower
Tryptophan 0.02mg 0.009mg Cauliflower
Threonine 0.076mg 0.015mg Cauliflower
Isoleucine 0.071mg 0.025mg Cauliflower
Leucine 0.106mg 0.023mg Cauliflower
Lysine 0.217mg 0.047mg Cauliflower
Methionine 0.02mg 0.02mg
Phenylalanine 0.065mg 0.031mg Cauliflower
Valine 0.125mg 0.04mg Cauliflower
Histidine 0.056mg 0.018mg Cauliflower
Saturated Fat 0.13g 0.015g Orange
Monounsaturated Fat 0.034g 0.023g Cauliflower
Polyunsaturated fat 0.031g 0.025g Cauliflower
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 Orange
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
24%
Orange
Minerals Daily Need Coverage Score
13%
Cauliflower
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.115g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 7.44g)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.