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Cauliflower vs. Pea — In-Depth Nutrition Comparison

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Significant differences between Cauliflower and Pea

  • Cauliflower has more Vitamin C, however, Pea is richer in Vitamin B5, Vitamin B1, Manganese, Copper, Fiber, Iron, Phosphorus, Vitamin B3, and Vitamin K.
  • Pea covers your daily Vitamin B5 needs 3047% more than Cauliflower.
  • Pea has 3 times less Vitamin C than Cauliflower. Cauliflower has 48.2mg of Vitamin C, while Pea has 14.2mg.

Specific food types used in this comparison are Cauliflower, raw and Peas, green, cooked, boiled, drained, without salt.

Infographic

Cauliflower vs Pea 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 Potassium +10.3%
Contains more Calcium +22.7%
Contains more Iron +266.7%
Contains more Magnesium +160%
Contains more Phosphorus +165.9%
Contains less Sodium -90%
Contains more Zinc +340.7%
Contains more Copper +343.6%
Contains more Manganese +238.7%
Contains more Selenium +216.7%
Equal in Potassium - 271
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 9% 58% 28% 51% 24% 1% 33% 58% 69% 11%
Contains more Potassium +10.3%
Contains more Calcium +22.7%
Contains more Iron +266.7%
Contains more Magnesium +160%
Contains more Phosphorus +165.9%
Contains less Sodium -90%
Contains more Zinc +340.7%
Contains more Copper +343.6%
Contains more Manganese +238.7%
Contains more Selenium +216.7%
Equal in Potassium - 271

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.
:
9
Pea
Contains more Vitamin C +239.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin B1 +418%
Contains more Vitamin B2 +148.3%
Contains more Vitamin B3 +298.6%
Contains more Vitamin B5 +22838.5%
Contains more Vitamin B6 +17.4%
Contains more Folate +10.5%
Contains more Vitamin K +67.1%
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 49% 3% 0% 48% 65% 35% 38% 9180% 50% 48% 0% 65%
Contains more Vitamin C +239.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin B1 +418%
Contains more Vitamin B2 +148.3%
Contains more Vitamin B3 +298.6%
Contains more Vitamin B5 +22838.5%
Contains more Vitamin B6 +17.4%
Contains more Folate +10.5%
Contains more Vitamin K +67.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +27.3%
Contains more Water +18.2%
Contains more Protein +179.2%
Contains more Carbs +214.5%
Contains more Other +21.1%
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Contains more Fats +27.3%
Contains more Water +18.2%
Contains more Protein +179.2%
Contains more Carbs +214.5%
Contains more Other +21.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +78.9%
Contains less Saturated Fat -70%
Contains more Polyunsaturated fat +229%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
24% 12% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.019 g
Polyunsaturated fat: 0.102 g
Contains more Monounsaturated Fat +78.9%
Contains less Saturated Fat -70%
Contains more Polyunsaturated fat +229%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +623.1%
Contains more Fructose +136.6%
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
88% 2% 7% 3%
Starch: 0 g
Sucrose: 5.22 g
Glucose: 0.13 g
Fructose: 0.41 g
Lactose: 0 g
Maltose: 0.18 g
Galactose: 0 g
Contains more Glucose +623.1%
Contains more Fructose +136.6%
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 Pea
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Pea Opinion
Net carbs 2.97g 10.13g Pea
Protein 1.92g 5.36g Pea
Fats 0.28g 0.22g Cauliflower
Carbs 4.97g 15.63g Pea
Calories 25kcal 84kcal Pea
Fructose 0.97g 0.41g Cauliflower
Sugar 1.91g 5.93g Cauliflower
Fiber 2g 5.5g Pea
Calcium 22mg 27mg Pea
Iron 0.42mg 1.54mg Pea
Magnesium 15mg 39mg Pea
Phosphorus 44mg 117mg Pea
Potassium 299mg 271mg Cauliflower
Sodium 30mg 3mg Pea
Zinc 0.27mg 1.19mg Pea
Copper 0.039mg 0.173mg Pea
Manganese 0.155mg 0.525mg Pea
Selenium 0.6µg 1.9µg Pea
Vitamin A 0IU 801IU Pea
Vitamin A RAE 0µg 40µg Pea
Vitamin E 0.08mg 0.14mg Pea
Vitamin C 48.2mg 14.2mg Cauliflower
Vitamin B1 0.05mg 0.259mg Pea
Vitamin B2 0.06mg 0.149mg Pea
Vitamin B3 0.507mg 2.021mg Pea
Vitamin B5 0.667mg 153mg Pea
Vitamin B6 0.184mg 0.216mg Pea
Folate 57µg 63µg Pea
Vitamin K 15.5µg 25.9µg Pea
Tryptophan 0.02mg 0.037mg Pea
Threonine 0.076mg 0.201mg Pea
Isoleucine 0.071mg 0.193mg Pea
Leucine 0.106mg 0.32mg Pea
Lysine 0.217mg 0.314mg Pea
Methionine 0.02mg 0.081mg Pea
Phenylalanine 0.065mg 0.198mg Pea
Valine 0.125mg 0.232mg Pea
Histidine 0.056mg 0.105mg Pea
Saturated Fat 0.13g 0.039g Pea
Monounsaturated Fat 0.034g 0.019g Cauliflower
Polyunsaturated fat 0.031g 0.102g Pea
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 Pea
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
798%
Pea
Minerals Daily Need Coverage Score
13%
Cauliflower
34%
Pea

Comparison summary

Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Pea
Pea is lower in Saturated Fat (difference - 0.091g)
Which food is lower in glycemic index?
Pea
Pea is lower in glycemic index (difference - 54)
Which food is cheaper?
Pea
Pea is cheaper (difference - $0.1)
Which food is richer in minerals?
Pea
Pea is relatively richer in minerals
Which food is richer in vitamins?
Pea
Pea is relatively richer in vitamins
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 4.02g)
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. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.