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Garden asparagus vs Cauliflower - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.09g)
Which food contains less Sugars?
Garden asparagus
Garden asparagus contains less Sugars (difference - 0.03g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $3.6)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Cauliflower
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in price ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in glycemic index Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garden asparagus Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
28
Garden asparagus
31
Cauliflower
Mineral Summary Score
16
Garden asparagus
10
Cauliflower

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +409.5%
Contains more Copper +384.6%
Contains more Zinc +100%
Contains more Phosphorus +18.2%
Contains less Sodium -93.3%
Contains more Potassium +48%
Equal in Calcium - 22
Equal in Magnesium - 15
Contains more Iron +409.5%
Contains more Copper +384.6%
Contains more Zinc +100%
Contains more Phosphorus +18.2%
Contains less Sodium -93.3%
Contains more Potassium +48%
Equal in Calcium - 22
Equal in Magnesium - 15

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1312.5%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +135%
Contains more Vitamin B3 +92.9%
Contains more Vitamin K +168.4%
Contains more Vitamin C +760.7%
Contains more Vitamin B5 +143.4%
Contains more Vitamin B6 +102.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +1312.5%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +135%
Contains more Vitamin B3 +92.9%
Contains more Vitamin K +168.4%
Contains more Vitamin C +760.7%
Contains more Vitamin B5 +143.4%
Contains more Vitamin B6 +102.2%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
13%
Garden asparagus
12%
Cauliflower
Carbohydrates
4%
Garden asparagus
5%
Cauliflower
Fats
1%
Garden asparagus
1%
Cauliflower

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garden asparagus Cauliflower Opinion
Calories 20 25 Cauliflower
Protein 2.2 1.92 Garden asparagus
Fats 0.12 0.28 Cauliflower
Vitamin C 5.6 48.2 Cauliflower
Carbs 3.88 4.97 Cauliflower
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.42 Garden asparagus
Calcium 24 22 Garden asparagus
Potassium 202 299 Cauliflower
Magnesium 14 15 Cauliflower
Sugars 1.88 1.91 Cauliflower
Fiber 2.1 2 Garden asparagus
Copper 0.189 0.039 Garden asparagus
Zinc 0.54 0.27 Garden asparagus
Starch
Phosphorus 52 44 Garden asparagus
Sodium 2 30 Garden asparagus
Vitamin A 756 0 Garden asparagus
Vitamin E 1.13 0.08 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.05 Garden asparagus
Vitamin B2 0.141 0.06 Garden asparagus
Vitamin B3 0.978 0.507 Garden asparagus
Vitamin B5 0.274 0.667 Cauliflower
Vitamin B6 0.091 0.184 Cauliflower
Vitamin B12 0 0
Vitamin K 41.6 15.5 Garden asparagus
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.13 Garden asparagus
Monounsaturated Fat 0 0.034 Cauliflower
Polyunsaturated fat 0.05 0.031 Garden asparagus
Tryptophan 0.027 0.02 Garden asparagus
Threonine 0.084 0.076 Garden asparagus
Isoleucine 0.075 0.071 Garden asparagus
Leucine 0.128 0.106 Garden asparagus
Lysine 0.104 0.217 Cauliflower
Methionine 0.031 0.02 Garden asparagus
Phenylalanine 0.075 0.065 Garden asparagus
Valine 0.115 0.125 Cauliflower
Histidine 0.049 0.056 Cauliflower
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.