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  6. Blueberry vs. Cauliflower

Blueberry vs. Cauliflower — In-Depth Nutrition Comparison

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A recap on differences between Blueberry and Cauliflower

  • Blueberry has more Manganese, however, Cauliflower is higher in Vitamin C, Folate, Vitamin B5, Vitamin B6, Choline, and Potassium.
  • Cauliflower covers your daily Vitamin C needs 43% more than Blueberry.
  • Cauliflower contains 7 times less Vitamin E than Blueberry. Blueberry contains 0.57mg of Vitamin E , while Cauliflower contains 0.08mg.

Food varieties used in this article are Blueberries, raw and Cauliflower, raw.

Infographic

Blueberry 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.
Blueberry
Blueberry
3
:
7
Cauliflower
Cauliflower
Contains less Sodium -96.7%
Contains more Copper +46.2%
Contains more Manganese +116.8%
Contains more Calcium +266.7%
Contains more Iron +50%
Contains more Magnesium +150%
Contains more Phosphorus +266.7%
Contains more Potassium +288.3%
Contains more Zinc +68.8%
Contains more Selenium +500%
Blueberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains less Sodium -96.7%
Contains more Copper +46.2%
Contains more Manganese +116.8%
Contains more Calcium +266.7%
Contains more Iron +50%
Contains more Magnesium +150%
Contains more Phosphorus +266.7%
Contains more Potassium +288.3%
Contains more Zinc +68.8%
Contains more Selenium +500%

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.
Blueberry
Blueberry
3
:
7
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +612.5%
Contains more Vitamin K +24.5%
Contains more Vitamin C +396.9%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B2 +46.3%
Contains more Vitamin B3 +21.3%
Contains more Vitamin B5 +437.9%
Contains more Vitamin B6 +253.8%
Contains more Folate +850%
Blueberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
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 +612.5%
Contains more Vitamin K +24.5%
Contains more Vitamin C +396.9%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B2 +46.3%
Contains more Vitamin B3 +21.3%
Contains more Vitamin B5 +437.9%
Contains more Vitamin B6 +253.8%
Contains more Folate +850%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blueberry
Blueberry
2
:
3
Cauliflower
Cauliflower
Contains more Fats +17.9%
Contains more Carbs +191.5%
Contains more Protein +159.5%
Contains more Other +230.4%
Equal in Water - 92.07
Blueberry
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 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 +17.9%
Contains more Carbs +191.5%
Contains more Protein +159.5%
Contains more Other +230.4%
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Blueberry
Blueberry
3
:
0
Cauliflower
Cauliflower
Contains less Saturated Fat -78.5%
Contains more Monounsaturated Fat +38.2%
Contains more Polyunsaturated fat +371%
Blueberry
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -78.5%
Contains more Monounsaturated Fat +38.2%
Contains more Polyunsaturated fat +371%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Blueberry
Blueberry
4
:
0
Cauliflower
Cauliflower
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +419.1%
Contains more Fructose +412.4%
Blueberry
49% 50%
Starch: 0.03 g
Sucrose: 0.11 g
Glucose: 4.88 g
Fructose: 4.97 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 Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +419.1%
Contains more Fructose +412.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blueberry Cauliflower Opinion
Net carbs 12.09g 2.97g Blueberry
Protein 0.74g 1.92g Cauliflower
Fats 0.33g 0.28g Blueberry
Carbs 14.49g 4.97g Blueberry
Calories 57kcal 25kcal Blueberry
Starch 0.03g Blueberry
Fructose 4.97g 0.97g Blueberry
Sugar 9.96g 1.91g Cauliflower
Fiber 2.4g 2g Blueberry
Calcium 6mg 22mg Cauliflower
Iron 0.28mg 0.42mg Cauliflower
Magnesium 6mg 15mg Cauliflower
Phosphorus 12mg 44mg Cauliflower
Potassium 77mg 299mg Cauliflower
Sodium 1mg 30mg Blueberry
Zinc 0.16mg 0.27mg Cauliflower
Copper 0.057mg 0.039mg Blueberry
Manganese 0.336mg 0.155mg Blueberry
Selenium 0.1µg 0.6µg Cauliflower
Vitamin A 54IU 0IU Blueberry
Vitamin A RAE 3µg 0µg Blueberry
Vitamin E 0.57mg 0.08mg Blueberry
Vitamin C 9.7mg 48.2mg Cauliflower
Vitamin B1 0.037mg 0.05mg Cauliflower
Vitamin B2 0.041mg 0.06mg Cauliflower
Vitamin B3 0.418mg 0.507mg Cauliflower
Vitamin B5 0.124mg 0.667mg Cauliflower
Vitamin B6 0.052mg 0.184mg Cauliflower
Folate 6µg 57µg Cauliflower
Vitamin K 19.3µg 15.5µg Blueberry
Tryptophan 0.003mg 0.02mg Cauliflower
Threonine 0.02mg 0.076mg Cauliflower
Isoleucine 0.023mg 0.071mg Cauliflower
Leucine 0.044mg 0.106mg Cauliflower
Lysine 0.013mg 0.217mg Cauliflower
Methionine 0.012mg 0.02mg Cauliflower
Phenylalanine 0.026mg 0.065mg Cauliflower
Valine 0.031mg 0.125mg Cauliflower
Histidine 0.011mg 0.056mg Cauliflower
Saturated Fat 0.028g 0.13g Blueberry
Monounsaturated Fat 0.047g 0.034g Blueberry
Polyunsaturated fat 0.146g 0.031g Blueberry
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
Blueberry 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
12%
Blueberry
30%
Cauliflower
Minerals Daily Need Coverage Score
10%
Blueberry
13%
Cauliflower

Comparison summary

Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 8.05g)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 0.102g)
Which food is lower in glycemic index?
Blueberry
Blueberry is lower in glycemic index (difference - 53)
Which food is cheaper?
Blueberry
Blueberry is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.