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  6. Apple pie vs. Cauliflower

Apple pie vs. Cauliflower — In-Depth Nutrition Comparison

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How are apple pie and cauliflower different?

  • Apple pie is richer in iron, vitamin B2, and vitamin B1, while cauliflower is higher in vitamin C, folate, vitamin B6, vitamin B5, and potassium.
  • Cauliflower covers your daily need for vitamin C, 50% more than apple pie.
  • Apple pie contains 29 times more saturated fat than cauliflower. Apple pie contains 3.797g of saturated fat, while cauliflower contains 0.13g.

Pie, apple, commercially prepared, unenriched flour and Cauliflower, raw types were used in this article.

Infographic

Apple pie 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more IronIron +188.1%
Contains more CopperCopper +17.9%
Contains more ManganeseManganese +17.4%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +360%
Contains more ZincZinc +68.8%
Contains more PhosphorusPhosphorus +83.3%
Contains less SodiumSodium -88.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +168%
Contains more Vitamin B2Vitamin B2 +163.3%
Contains more Vitamin B3Vitamin B3 +121.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1406.3%
Contains more Vitamin B5Vitamin B5 +460.5%
Contains more Vitamin B6Vitamin B6 +384.2%
Contains more FolateFolate +1325%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Apple pie Cauliflower DV% diff.
Vitamin C 3.2mg 48.2mg 50%
Saturated fat 3.797g 0.13g 17%
Fats 11g 0.28g 16%
Polyunsaturated fat 2.198g 0.031g 14%
Folate 4µg 57µg 13%
Vitamin K 15.5µg 13%
Calories 237kcal 25kcal 11%
Vitamin B6 0.038mg 0.184mg 11%
Monounsaturated fat 4.388g 0.034g 11%
Vitamin B5 0.119mg 0.667mg 11%
Carbs 34g 4.97g 10%
Sodium 266mg 30mg 10%
Iron 1.21mg 0.42mg 10%
Vitamin B2 0.158mg 0.06mg 8%
Choline 44.3mg 8%
Vitamin B1 0.134mg 0.05mg 7%
Potassium 65mg 299mg 7%
Vitamin B3 1.123mg 0.507mg 4%
Vitamin A 29µg 0µg 3%
Phosphorus 24mg 44mg 3%
Magnesium 7mg 15mg 2%
Fiber 1.6g 2g 2%
Manganese 0.182mg 0.155mg 1%
Vitamin E 0.08mg 1%
Zinc 0.16mg 0.27mg 1%
Fructose 0.97g 1%
Copper 0.046mg 0.039mg 1%
Selenium 0.6µg 1%
Calcium 11mg 22mg 1%
Protein 1.9g 1.92g 0%
Net carbs 32.4g 2.97g N/A
Sugar 1.91g N/A
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.026mg 0.02mg 0%
Threonine 0.054mg 0.076mg 0%
Isoleucine 0.073mg 0.071mg 0%
Leucine 0.129mg 0.106mg 0%
Lysine 0.07mg 0.217mg 0%
Methionine 0.032mg 0.02mg 0%
Phenylalanine 0.088mg 0.065mg 0%
Valine 0.084mg 0.125mg 0%
Histidine 0.038mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 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 FatsFats +3828.6%
Contains more CarbsCarbs +584.1%
Contains more OtherOther +18.4%
Contains more WaterWater +76.4%
~equal in Protein ~1.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +12805.9%
Contains more Poly. FatPolyunsaturated fat +6990.3%
Contains less Sat. FatSaturated fat -96.6%

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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. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.