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  6. Rice vs. Cauliflower

Rice vs. Cauliflower — In-Depth Nutrition Comparison

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Significant differences between Rice and Cauliflower

  • Rice has more Manganese, Selenium, Iron, and Vitamin B1, however, Cauliflower is richer in Vitamin C, Vitamin K, Potassium, Choline, Vitamin B6, and Fiber.
  • Cauliflower covers your daily Vitamin C needs 54% more than Rice.
  • Cauliflower has 13 times less Selenium than Rice. Rice has 7.5µg of Selenium, while Cauliflower has 0.6µg.

Specific food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Cauliflower, raw.

Infographic

Rice 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.
Rice
Rice
6
:
4
Cauliflower
Cauliflower
Contains more Iron +185.7%
Contains less Sodium -96.7%
Contains more Zinc +81.5%
Contains more Copper +76.9%
Contains more Manganese +204.5%
Contains more Selenium +1150%
Contains more Calcium +120%
Contains more Magnesium +25%
Contains more Potassium +754.3%
Equal in Phosphorus - 44
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Iron +185.7%
Contains less Sodium -96.7%
Contains more Zinc +81.5%
Contains more Copper +76.9%
Contains more Manganese +204.5%
Contains more Selenium +1150%
Contains more Calcium +120%
Contains more Magnesium +25%
Contains more Potassium +754.3%
Equal in Phosphorus - 44

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.
Rice
Rice
3
:
6
Cauliflower
Cauliflower
Contains more Vitamin B1 +226%
Contains more Vitamin B3 +191.1%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +361.5%
Contains more Vitamin B5 +71%
Contains more Vitamin B6 +97.8%
Contains more Vitamin K +∞%
Equal in Folate - 57
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 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 B1 +226%
Contains more Vitamin B3 +191.1%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +361.5%
Contains more Vitamin B5 +71%
Contains more Vitamin B6 +97.8%
Contains more Vitamin K +∞%
Equal in Folate - 57

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
:
2
Cauliflower
Cauliflower
Contains more Protein +40.1%
Contains more Carbs +466.8%
Contains more Water +34.5%
Contains more Other +81%
Equal in Fats - 0.28
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 Protein +40.1%
Contains more Carbs +466.8%
Contains more Water +34.5%
Contains more Other +81%
Equal in Fats - 0.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
3
:
0
Cauliflower
Cauliflower
Contains less Saturated Fat -40.8%
Contains more Monounsaturated Fat +158.8%
Contains more Polyunsaturated fat +145.2%
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -40.8%
Contains more Monounsaturated Fat +158.8%
Contains more Polyunsaturated fat +145.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Cauliflower Opinion
Net carbs 27.77g 2.97g Rice
Protein 2.69g 1.92g Rice
Fats 0.28g 0.28g
Carbs 28.17g 4.97g Rice
Calories 130kcal 25kcal Rice
Fructose 0.97g Cauliflower
Sugar 0.05g 1.91g Rice
Fiber 0.4g 2g Cauliflower
Calcium 10mg 22mg Cauliflower
Iron 1.2mg 0.42mg Rice
Magnesium 12mg 15mg Cauliflower
Phosphorus 43mg 44mg Cauliflower
Potassium 35mg 299mg Cauliflower
Sodium 1mg 30mg Rice
Zinc 0.49mg 0.27mg Rice
Copper 0.069mg 0.039mg Rice
Manganese 0.472mg 0.155mg Rice
Selenium 7.5µg 0.6µg Rice
Vitamin E 0.04mg 0.08mg Cauliflower
Vitamin C 0mg 48.2mg Cauliflower
Vitamin B1 0.163mg 0.05mg Rice
Vitamin B2 0.013mg 0.06mg Cauliflower
Vitamin B3 1.476mg 0.507mg Rice
Vitamin B5 0.39mg 0.667mg Cauliflower
Vitamin B6 0.093mg 0.184mg Cauliflower
Folate 58µg 57µg Rice
Vitamin K 0µg 15.5µg Cauliflower
Tryptophan 0.031mg 0.02mg Rice
Threonine 0.096mg 0.076mg Rice
Isoleucine 0.116mg 0.071mg Rice
Leucine 0.222mg 0.106mg Rice
Lysine 0.097mg 0.217mg Cauliflower
Methionine 0.063mg 0.02mg Rice
Phenylalanine 0.144mg 0.065mg Rice
Valine 0.164mg 0.125mg Rice
Histidine 0.063mg 0.056mg Rice
Saturated Fat 0.077g 0.13g Rice
Monounsaturated Fat 0.088g 0.034g Rice
Polyunsaturated fat 0.076g 0.031g Rice
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
Rice Cauliflower
Low Fats diet Equal
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
13%
Rice
30%
Cauliflower
Minerals Daily Need Coverage Score
22%
Rice
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 1.86g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 60)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.