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Poblano vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between Poblano and Cauliflower

  • Poblano has more Vitamin B6, Vitamin B2, Iron, Vitamin A RAE, Fiber, Potassium, Copper, Manganese, and Vitamin B3, however, Cauliflower is higher in Vitamin C.
  • Poblano covers your daily need of Vitamin B6 258% more than Cauliflower.

These are the specific foods used in this comparison Peppers, ancho, dried and Cauliflower, raw.

Infographic

Poblano 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.
Contains more Calcium +177.3%
Contains more Iron +2502.4%
Contains more Magnesium +653.3%
Contains more Phosphorus +356.8%
Contains more Potassium +706.4%
Contains more Zinc +425.9%
Contains more Copper +1202.6%
Contains more Manganese +725.2%
Contains more Selenium +383.3%
Contains less Sodium -30.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 410% 81% 87% 213% 6% 39% 170% 167% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +177.3%
Contains more Iron +2502.4%
Contains more Magnesium +653.3%
Contains more Phosphorus +356.8%
Contains more Potassium +706.4%
Contains more Zinc +425.9%
Contains more Copper +1202.6%
Contains more Manganese +725.2%
Contains more Selenium +383.3%
Contains less Sodium -30.2%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +258%
Contains more Vitamin B2 +3658.3%
Contains more Vitamin B3 +1162.9%
Contains more Vitamin B5 +198.8%
Contains more Vitamin B6 +1821.2%
Contains more Folate +21.1%
Contains more Vitamin C +2310%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1227% 0% 0% 7% 45% 521% 121% 120% 816% 52% 0% 0%
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 B1 +258%
Contains more Vitamin B2 +3658.3%
Contains more Vitamin B3 +1162.9%
Contains more Vitamin B5 +198.8%
Contains more Vitamin B6 +1821.2%
Contains more Folate +21.1%
Contains more Vitamin C +2310%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +517.7%
Contains more Fats +2828.6%
Contains more Carbs +934.6%
Contains more Other +675%
Contains more Water +306.8%
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
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 Protein +517.7%
Contains more Fats +2828.6%
Contains more Carbs +934.6%
Contains more Other +675%
Contains more Water +306.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1347.1%
Contains more Polyunsaturated fat +14451.6%
Contains less Saturated Fat -84.1%
14% 8% 77%
Saturated Fat: 0.82 g
Monounsaturated Fat: 0.492 g
Polyunsaturated fat: 4.511 g
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +1347.1%
Contains more Polyunsaturated fat +14451.6%
Contains less Saturated Fat -84.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Poblano Cauliflower Opinion
Net carbs 29.82g 2.97g Poblano
Protein 11.86g 1.92g Poblano
Fats 8.2g 0.28g Poblano
Carbs 51.42g 4.97g Poblano
Calories 281kcal 25kcal Poblano
Fructose 0.97g Cauliflower
Sugar 1.91g Poblano
Fiber 21.6g 2g Poblano
Calcium 61mg 22mg Poblano
Iron 10.93mg 0.42mg Poblano
Magnesium 113mg 15mg Poblano
Phosphorus 201mg 44mg Poblano
Potassium 2411mg 299mg Poblano
Sodium 43mg 30mg Cauliflower
Zinc 1.42mg 0.27mg Poblano
Copper 0.508mg 0.039mg Poblano
Manganese 1.279mg 0.155mg Poblano
Selenium 2.9µg 0.6µg Poblano
Vitamin A 20438IU 0IU Poblano
Vitamin A RAE 1022µg 0µg Poblano
Vitamin E 0.08mg Cauliflower
Vitamin C 2mg 48.2mg Cauliflower
Vitamin B1 0.179mg 0.05mg Poblano
Vitamin B2 2.255mg 0.06mg Poblano
Vitamin B3 6.403mg 0.507mg Poblano
Vitamin B5 1.993mg 0.667mg Poblano
Vitamin B6 3.535mg 0.184mg Poblano
Folate 69µg 57µg Poblano
Vitamin K 15.5µg Cauliflower
Tryptophan 0.155mg 0.02mg Poblano
Threonine 0.425mg 0.076mg Poblano
Isoleucine 0.373mg 0.071mg Poblano
Leucine 0.605mg 0.106mg Poblano
Lysine 0.515mg 0.217mg Poblano
Methionine 0.142mg 0.02mg Poblano
Phenylalanine 0.361mg 0.065mg Poblano
Valine 0.489mg 0.125mg Poblano
Histidine 0.232mg 0.056mg Poblano
Saturated Fat 0.82g 0.13g Cauliflower
Monounsaturated Fat 0.492g 0.034g Poblano
Polyunsaturated fat 4.511g 0.031g Poblano
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
Poblano 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
242%
Poblano
30%
Cauliflower
Minerals Daily Need Coverage Score
120%
Poblano
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food is richer in vitamins?
Poblano
Poblano is relatively richer in vitamins
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.69g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $6.6)
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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.