Arborio rice vs. Cauliflower — In-Depth Nutrition Comparison

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How are arborio rice and cauliflower different?

Arborio rice is richer in iron, selenium, vitamin B1, manganese, and vitamin B3, while cauliflower is higher in vitamin C, vitamin B6, potassium, and vitamin B5.
Cauliflower covers your daily need for vitamin C, 54% more than arborio rice.
Arborio rice contains 13 times more selenium than cauliflower. Arborio rice contains 7.5µg of selenium, while cauliflower contains 0.6µg.

Rice, white, short-grain, enriched, cooked and Cauliflower, raw types were used in this article.

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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.

Arborio rice

Cauliflower

Contains more IronIron	+247.6%
Contains more CopperCopper	+84.6%
Contains more ZincZinc	+48.1%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+130.3%
Contains more SeleniumSelenium	+1150%

Contains more MagnesiumMagnesium	+87.5%
Contains more CalciumCalcium	+2100%
Contains more PotassiumPotassium	+1050%
Contains more PhosphorusPhosphorus	+33.3%

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.

Arborio rice

Cauliflower

Contains more Vitamin B1Vitamin B1	+228%
Contains more Vitamin B3Vitamin B3	+194.5%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B2Vitamin B2	+275%
Contains more Vitamin B5Vitamin B5	+68%
Contains more Vitamin B6Vitamin B6	+211.9%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~57µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	0mg	48.2mg	54%
Vitamin K		15.5µg	13%
Iron	1.46mg	0.42mg	13%
Selenium	7.5µg	0.6µg	13%
Vitamin B6	0.059mg	0.184mg	10%
Vitamin B1	0.164mg	0.05mg	10%
Manganese	0.357mg	0.155mg	9%
Choline		44.3mg	8%
Carbs	28.73g	4.97g	8%
Potassium	26mg	299mg	8%
Fiber		2g	8%
Vitamin B3	1.493mg	0.507mg	6%
Vitamin B5	0.397mg	0.667mg	5%
Calories	130kcal	25kcal	5%
Copper	0.072mg	0.039mg	4%
Vitamin B2	0.016mg	0.06mg	3%
Phosphorus	33mg	44mg	2%
Calcium	1mg	22mg	2%
Magnesium	8mg	15mg	2%
Fructose		0.97g	1%
Vitamin E		0.08mg	1%
Zinc	0.4mg	0.27mg	1%
Protein	2.36g	1.92g	1%
Folate	59µg	57µg	1%
Sodium	0mg	30mg	1%
Fats	0.19g	0.28g	0%
Net carbs	28.73g	2.97g	N/A
Sugar		1.91g	N/A
Saturated fat	0.051g	0.13g	0%
Monounsaturated fat	0.058g	0.034g	0%
Polyunsaturated fat	0.05g	0.031g	0%
Tryptophan	0.027mg	0.02mg	0%
Threonine	0.084mg	0.076mg	0%
Isoleucine	0.102mg	0.071mg	0%
Leucine	0.195mg	0.106mg	0%
Lysine	0.085mg	0.217mg	0%
Methionine	0.056mg	0.02mg	0%
Phenylalanine	0.126mg	0.065mg	0%
Valine	0.144mg	0.125mg	0%
Histidine	0.056mg	0.056mg	0%
Omega-3 - ALA		0.015g	N/A
Omega-6 - Linoleic acid		0.013g	N/A