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  6. Orange vs. Cauliflower

Orange vs. Cauliflower — In-Depth Nutrition Comparison

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A recap on differences between Orange and Cauliflower

  • Orange has more Vitamin C, however, Cauliflower is higher in Vitamin K, Vitamin B6, Vitamin B5, Folate, Choline, and Manganese.
  • Cauliflower covers your daily Vitamin K needs 13% more than Orange.
  • Cauliflower contains 5 times less Sugar than Orange. Orange contains 9.35g of Sugar, while Cauliflower contains 1.91g.

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

Infographic

Orange vs Cauliflower 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.
Orange
Orange
3
:
7
Cauliflower
Cauliflower
Contains more Calcium +81.8%
Contains less Sodium -100%
Contains more Copper +15.4%
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%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +81.8%
Contains less Sodium -100%
Contains more Copper +15.4%
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%

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.
Orange
Orange
4
:
6
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +125%
Contains more Vitamin C +10.4%
Contains more Vitamin B1 +74%
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 +∞%
Equal in Vitamin C - 48.2
Orange
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +125%
Contains more Vitamin C +10.4%
Contains more Vitamin B1 +74%
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 +∞%
Equal in Vitamin C - 48.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
:
4
Cauliflower
Cauliflower
Contains more Carbs +136.4%
Contains more Protein +104.3%
Contains more Fats +133.3%
Contains more Other +72.7%
Equal in Water - 92.07
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more Carbs +136.4%
Contains more Protein +104.3%
Contains more Fats +133.3%
Contains more Other +72.7%
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
:
2
Cauliflower
Cauliflower
Contains less Saturated Fat -88.5%
Contains more Monounsaturated Fat +47.8%
Contains more Polyunsaturated fat +24%
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -88.5%
Contains more Monounsaturated Fat +47.8%
Contains more Polyunsaturated fat +24%

Comparison summary table

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

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.