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  6. Apple strudel vs. Cauliflower

Apple strudel vs. Cauliflower — In-Depth Nutrition Comparison

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How are apple strudel and cauliflower different?

  • Apple strudel is higher in selenium, vitamin B12, and vitamin E; however, cauliflower is richer in vitamin C, vitamin B6, vitamin K, vitamin B5, and folate.
  • Daily need coverage for vitamin C for cauliflower is 52% higher.
  • Cauliflower has less saturated fat.

Strudel, apple and Cauliflower, raw are the varieties used in this article.

Infographic

Apple strudel 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 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
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 ManganeseManganese +22.6%
Contains more SeleniumSelenium +916.7%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +46.7%
Contains more PotassiumPotassium +100.7%
Contains more CopperCopper +30%
Contains more ZincZinc +42.1%
Contains more PhosphorusPhosphorus +33.3%
Contains less SodiumSodium -77.8%
~equal in Iron ~0.42mg

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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
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 EVitamin E +1675%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2735.3%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B3Vitamin B3 +53.6%
Contains more Vitamin B5Vitamin B5 +147%
Contains more Vitamin B6Vitamin B6 +300%
Contains more Vitamin KVitamin K +434.5%
Contains more FolateFolate +103.6%
Contains more CholineCholine +154.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Apple strudel Cauliflower DV% diff.
Vitamin C 1.7mg 48.2mg 52%
Polyunsaturated fat 5.315g 0.031g 35%
Fats 11.2g 0.28g 17%
Calories 274kcal 25kcal 12%
Carbs 41.1g 4.97g 12%
Vitamin B6 0.046mg 0.184mg 11%
Vitamin K 2.9µg 15.5µg 11%
Selenium 6.1µg 0.6µg 10%
Vitamin B12 0.22µg 0µg 9%
Vitamin E 1.42mg 0.08mg 9%
Saturated fat 2.044g 0.13g 9%
Monounsaturated fat 3.267g 0.034g 8%
Vitamin B5 0.27mg 0.667mg 8%
Lysine 153mg 0.217mg 7%
Folate 28µg 57µg 7%
Choline 17.4mg 44.3mg 5%
Sodium 135mg 30mg 5%
Potassium 149mg 299mg 4%
Vitamin B2 0.025mg 0.06mg 3%
Protein 3.3g 1.92g 3%
Phosphorus 33mg 44mg 2%
Manganese 0.19mg 0.155mg 2%
Cholesterol 6mg 0mg 2%
Fructose 0.97g 1%
Vitamin B3 0.33mg 0.507mg 1%
Vitamin B1 0.04mg 0.05mg 1%
Magnesium 9mg 15mg 1%
Zinc 0.19mg 0.27mg 1%
Copper 0.03mg 0.039mg 1%
Fiber 2.2g 2g 1%
Calcium 15mg 22mg 1%
Vitamin A 6µg 0µg 1%
Net carbs 38.9g 2.97g N/A
Iron 0.42mg 0.42mg 0%
Sugar 25.75g 1.91g N/A
Tryptophan 0.039mg 0.02mg 0%
Threonine 0.119mg 0.076mg 0%
Isoleucine 0.147mg 0.071mg 0%
Leucine 0.257mg 0.106mg 0%
Methionine 0.067mg 0.02mg 0%
Phenylalanine 0.151mg 0.065mg 0%
Valine 0.164mg 0.125mg 0%
Histidine 0.076mg 0.056mg 0%
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 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 ProteinProtein +71.9%
Contains more FatsFats +3900%
Contains more CarbsCarbs +727%
Contains more OtherOther +18.4%
Contains more WaterWater +111.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 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 +9508.8%
Contains more Poly. FatPolyunsaturated fat +17045.2%
Contains less Sat. FatSaturated fat -93.6%

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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 strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.