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  6. Cauliflower vs. Tuna

Cauliflower vs. Tuna — In-Depth Nutrition Comparison

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What are the main differences between Cauliflower and Tuna?

  • Cauliflower is richer in Vitamin C, Folate, and Vitamin K, yet Tuna is richer in Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, and Vitamin D.
  • Tuna's daily need coverage for Selenium is 196% higher.

We used Cauliflower, raw and Fish, tuna, yellowfin, fresh, cooked, dry heat types in this comparison.

Infographic

Cauliflower vs Tuna 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.
Cauliflower
Cauliflower
3
:
7
Tuna
Tuna
Contains more Calcium +450%
Contains less Sodium -44.4%
Contains more Manganese +1092.3%
Contains more Iron +119%
Contains more Magnesium +180%
Contains more Phosphorus +656.8%
Contains more Potassium +76.3%
Contains more Zinc +66.7%
Contains more Copper +10.3%
Contains more Selenium +17933.3%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +450%
Contains less Sodium -44.4%
Contains more Manganese +1092.3%
Contains more Iron +119%
Contains more Magnesium +180%
Contains more Phosphorus +656.8%
Contains more Potassium +76.3%
Contains more Zinc +66.7%
Contains more Copper +10.3%
Contains more Selenium +17933.3%

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.
Cauliflower
Cauliflower
4
:
8
Tuna
Tuna
Contains more Vitamin C +∞%
Contains more Vitamin B5 +99.7%
Contains more Folate +2750%
Contains more Vitamin K +15400%
Contains more Vitamin A +∞%
Contains more Vitamin E +262.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +168%
Contains more Vitamin B2 +128.3%
Contains more Vitamin B3 +4253.1%
Contains more Vitamin B6 +464.1%
Contains more Vitamin B12 +∞%
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +99.7%
Contains more Folate +2750%
Contains more Vitamin K +15400%
Contains more Vitamin A +∞%
Contains more Vitamin E +262.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +168%
Contains more Vitamin B2 +128.3%
Contains more Vitamin B3 +4253.1%
Contains more Vitamin B6 +464.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
2
:
3
Tuna
Tuna
Contains more Carbs +∞%
Contains more Water +33.5%
Contains more Protein +1418.2%
Contains more Fats +110.7%
Contains more Other +68.4%
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Carbs +∞%
Contains more Water +33.5%
Contains more Protein +1418.2%
Contains more Fats +110.7%
Contains more Other +68.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Tuna
Tuna
Contains less Saturated Fat -36.6%
Contains more Monounsaturated Fat +305.9%
Contains more Polyunsaturated fat +464.5%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains less Saturated Fat -36.6%
Contains more Monounsaturated Fat +305.9%
Contains more Polyunsaturated fat +464.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Tuna Opinion
Net carbs 2.97g 0g Cauliflower
Protein 1.92g 29.15g Tuna
Fats 0.28g 0.59g Tuna
Carbs 4.97g 0g Cauliflower
Calories 25kcal 130kcal Tuna
Fructose 0.97g Cauliflower
Sugar 1.91g 0g Tuna
Fiber 2g 0g Cauliflower
Calcium 22mg 4mg Cauliflower
Iron 0.42mg 0.92mg Tuna
Magnesium 15mg 42mg Tuna
Phosphorus 44mg 333mg Tuna
Potassium 299mg 527mg Tuna
Sodium 30mg 54mg Cauliflower
Zinc 0.27mg 0.45mg Tuna
Copper 0.039mg 0.043mg Tuna
Manganese 0.155mg 0.013mg Cauliflower
Selenium 0.6µg 108.2µg Tuna
Vitamin A 0IU 65IU Tuna
Vitamin A RAE 0µg 22µg Tuna
Vitamin E 0.08mg 0.29mg Tuna
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin C 48.2mg 0mg Cauliflower
Vitamin B1 0.05mg 0.134mg Tuna
Vitamin B2 0.06mg 0.137mg Tuna
Vitamin B3 0.507mg 22.07mg Tuna
Vitamin B5 0.667mg 0.334mg Cauliflower
Vitamin B6 0.184mg 1.038mg Tuna
Folate 57µg 2µg Cauliflower
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 15.5µg 0.1µg Cauliflower
Tryptophan 0.02mg 0.313mg Tuna
Threonine 0.076mg 1.224mg Tuna
Isoleucine 0.071mg 1.287mg Tuna
Leucine 0.106mg 2.27mg Tuna
Lysine 0.217mg 2.565mg Tuna
Methionine 0.02mg 0.827mg Tuna
Phenylalanine 0.065mg 1.091mg Tuna
Valine 0.125mg 1.438mg Tuna
Histidine 0.056mg 0.822mg Tuna
Cholesterol 0mg 47mg Cauliflower
Trans Fat 0g 0.02g Cauliflower
Saturated Fat 0.13g 0.205g Cauliflower
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 0.034g 0.138g Tuna
Polyunsaturated fat 0.031g 0.175g Tuna
Omega-6 - Eicosadienoic acid 0g 0.002g Tuna
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 Tuna
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
92%
Tuna
Minerals Daily Need Coverage Score
13%
Cauliflower
88%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $0.4)
Which food is richer in minerals?
Tuna
Tuna is relatively richer in minerals
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.075g)

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.