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  6. Zucchini vs. Cauliflower

Zucchini vs. Cauliflower — In-Depth Nutrition Comparison

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Important differences between Zucchini and Cauliflower

  • Zucchini has less Vitamin C, Vitamin K, Vitamin B5, Folate, and Choline.
  • Cauliflower's daily need coverage for Vitamin C is 34% more.

The food varieties used in the comparison are Squash, summer, zucchini, includes skin, raw and Cauliflower, raw.

Infographic

Zucchini 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.
Zucchini
Zucchini
5
:
5
Cauliflower
Cauliflower
Contains more Magnesium +20%
Contains less Sodium -73.3%
Contains more Zinc +18.5%
Contains more Copper +35.9%
Contains more Manganese +14.2%
Contains more Calcium +37.5%
Contains more Iron +13.5%
Contains more Phosphorus +15.8%
Contains more Potassium +14.6%
Contains more Selenium +200%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Magnesium +20%
Contains less Sodium -73.3%
Contains more Zinc +18.5%
Contains more Copper +35.9%
Contains more Manganese +14.2%
Contains more Calcium +37.5%
Contains more Iron +13.5%
Contains more Phosphorus +15.8%
Contains more Potassium +14.6%
Contains more Selenium +200%

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.
Zucchini
Zucchini
3
:
7
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B2 +56.7%
Contains more Vitamin C +169.3%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B5 +227%
Contains more Vitamin B6 +12.9%
Contains more Folate +137.5%
Contains more Vitamin K +260.5%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
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 +50%
Contains more Vitamin B2 +56.7%
Contains more Vitamin C +169.3%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B5 +227%
Contains more Vitamin B6 +12.9%
Contains more Folate +137.5%
Contains more Vitamin K +260.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
2
:
3
Cauliflower
Cauliflower
Contains more Fats +14.3%
Contains more Protein +58.7%
Contains more Carbs +59.8%
Contains more Other +33.3%
Equal in Water - 92.07
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 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 Fats +14.3%
Contains more Protein +58.7%
Contains more Carbs +59.8%
Contains more Other +33.3%
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
2
:
1
Cauliflower
Cauliflower
Contains less Saturated Fat -35.4%
Contains more Polyunsaturated fat +193.5%
Contains more Monounsaturated Fat +209.1%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -35.4%
Contains more Polyunsaturated fat +193.5%
Contains more Monounsaturated Fat +209.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Zucchini
Zucchini
3
:
0
Cauliflower
Cauliflower
Contains more Sucrose +∞%
Contains more Glucose +13.8%
Contains more Fructose +42.3%
Zucchini
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cauliflower
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +13.8%
Contains more Fructose +42.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Zucchini Cauliflower Opinion
Net carbs 2.11g 2.97g Cauliflower
Protein 1.21g 1.92g Cauliflower
Fats 0.32g 0.28g Zucchini
Carbs 3.11g 4.97g Cauliflower
Calories 17kcal 25kcal Cauliflower
Fructose 1.38g 0.97g Zucchini
Sugar 2.5g 1.91g Cauliflower
Fiber 1g 2g Cauliflower
Calcium 16mg 22mg Cauliflower
Iron 0.37mg 0.42mg Cauliflower
Magnesium 18mg 15mg Zucchini
Phosphorus 38mg 44mg Cauliflower
Potassium 261mg 299mg Cauliflower
Sodium 8mg 30mg Zucchini
Zinc 0.32mg 0.27mg Zucchini
Copper 0.053mg 0.039mg Zucchini
Manganese 0.177mg 0.155mg Zucchini
Selenium 0.2µg 0.6µg Cauliflower
Vitamin A 200IU 0IU Zucchini
Vitamin A RAE 10µg 0µg Zucchini
Vitamin E 0.12mg 0.08mg Zucchini
Vitamin C 17.9mg 48.2mg Cauliflower
Vitamin B1 0.045mg 0.05mg Cauliflower
Vitamin B2 0.094mg 0.06mg Zucchini
Vitamin B3 0.451mg 0.507mg Cauliflower
Vitamin B5 0.204mg 0.667mg Cauliflower
Vitamin B6 0.163mg 0.184mg Cauliflower
Folate 24µg 57µg Cauliflower
Vitamin K 4.3µg 15.5µg Cauliflower
Tryptophan 0.01mg 0.02mg Cauliflower
Threonine 0.029mg 0.076mg Cauliflower
Isoleucine 0.044mg 0.071mg Cauliflower
Leucine 0.071mg 0.106mg Cauliflower
Lysine 0.067mg 0.217mg Cauliflower
Methionine 0.018mg 0.02mg Cauliflower
Phenylalanine 0.043mg 0.065mg Cauliflower
Valine 0.054mg 0.125mg Cauliflower
Histidine 0.026mg 0.056mg Cauliflower
Saturated Fat 0.084g 0.13g Zucchini
Monounsaturated Fat 0.011g 0.034g Cauliflower
Polyunsaturated fat 0.091g 0.031g Zucchini
Omega-6 - Linoleic acid 0.03g 0.013g Zucchini
Omega-3 - ALA 0.061g 0.015g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini 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
16%
Zucchini
30%
Cauliflower
Minerals Daily Need Coverage Score
12%
Zucchini
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.59g)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
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 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.

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.