Broccoli, flower clusters, raw vs. Cauliflower — In-Depth Nutrition Comparison
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A recap on differences between broccoli, flower clusters, raw and cauliflower
- Cauliflower has less vitamin A, vitamin C, and iron.
- Broccoli, flower clusters, raw covers your daily vitamin A needs 60% more than cauliflower.
- Cauliflower contains 2 times less calcium than broccoli, flower clusters, raw. Broccoli, flower clusters, raw contains 48mg of calcium, while cauliflower contains 22mg.
Food varieties used in this article are Broccoli, flower clusters, raw and Cauliflower, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +118.2% |
| Contains more IronIron | +109.5% |
| Contains more CopperCopper | +15.4% |
| Contains more ZincZinc | +48.1% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains less SodiumSodium | -10% |
| Contains more ManganeseManganese | +47.7% |
| Contains more SeleniumSelenium | +400% |
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.
| Contains more Vitamin CVitamin C | +93.4% |
| Contains more Vitamin B1Vitamin B1 | +30% |
| Contains more Vitamin B2Vitamin B2 | +98.3% |
| Contains more Vitamin B3Vitamin B3 | +25.8% |
| Contains more FolateFolate | +24.6% |
| Contains more Vitamin B5Vitamin B5 | +24.7% |
| Contains more Vitamin B6Vitamin B6 | +15.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.98 g
Fats:
0.35 g
Carbs:
5.06 g
Water:
90.69 g
Other:
0.92 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +55.2% |
| Contains more FatsFats | +25% |
| Contains more OtherOther | +21.1% |
~equal in
Carbs
~4.97g
~equal in
Water
~92.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.054 g
Monounsaturated fat:
Mono. Fat
0.024 g
Polyunsaturated fat:
Poly. Fat
0.167 g
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains less Sat. FatSaturated fat | -58.5% |
| Contains more Poly. FatPolyunsaturated fat | +438.7% |
| Contains more Mono. FatMonounsaturated fat | +41.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 93.2mg | 48.2mg | 50% |
| Vitamin K | 15.5µg | 13% | |
| Choline | 44.3mg | 8% | |
| Iron | 0.88mg | 0.42mg | 6% |
| Vitamin B2 | 0.119mg | 0.06mg | 5% |
| Folate | 71µg | 57µg | 4% |
| Selenium | 3µg | 0.6µg | 4% |
| Vitamin B5 | 0.535mg | 0.667mg | 3% |
| Calcium | 48mg | 22mg | 3% |
| Manganese | 0.229mg | 0.155mg | 3% |
| Phosphorus | 66mg | 44mg | 3% |
| Protein | 2.98g | 1.92g | 2% |
| Magnesium | 25mg | 15mg | 2% |
| Vitamin B6 | 0.159mg | 0.184mg | 2% |
| Vitamin B1 | 0.065mg | 0.05mg | 1% |
| Vitamin B3 | 0.638mg | 0.507mg | 1% |
| Vitamin E | 0.08mg | 1% | |
| Zinc | 0.4mg | 0.27mg | 1% |
| Copper | 0.045mg | 0.039mg | 1% |
| Potassium | 325mg | 299mg | 1% |
| Polyunsaturated fat | 0.167g | 0.031g | 1% |
| Fructose | 0.97g | 1% | |
| Fiber | 2.3g | 2g | 1% |
| Calories | 28kcal | 25kcal | 0% |
| Fats | 0.35g | 0.28g | 0% |
| Carbs | 5.06g | 4.97g | 0% |
| Net carbs | 2.76g | 2.97g | N/A |
| Sugar | 1.48g | 1.91g | N/A |
| Sodium | 27mg | 30mg | 0% |
| Saturated fat | 0.054g | 0.13g | 0% |
| Monounsaturated fat | 0.024g | 0.034g | 0% |
| Tryptophan | 0.029mg | 0.02mg | 0% |
| Threonine | 0.091mg | 0.076mg | 0% |
| Isoleucine | 0.109mg | 0.071mg | 0% |
| Leucine | 0.131mg | 0.106mg | 0% |
| Lysine | 0.141mg | 0.217mg | 0% |
| Methionine | 0.034mg | 0.02mg | 0% |
| Phenylalanine | 0.084mg | 0.065mg | 0% |
| Valine | 0.128mg | 0.125mg | 0% |
| Histidine | 0.05mg | 0.056mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
38%
30%
Minerals Daily Need Coverage Score
20%
13%
Comparison summary
Which food is lower in Sugar?
Broccoli, flower clusters, raw is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Broccoli, flower clusters, raw contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Broccoli, flower clusters, raw is lower in Saturated fat (difference - 0.076g)
Which food is lower in glycemic index?
Broccoli, flower clusters, raw is lower in glycemic index (difference - 0)
Which food is cheaper?
Broccoli, flower clusters, raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Broccoli, flower clusters, raw is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.