Broccoli, frozen, spears, cooked, boiled, drained, with salt vs. Cauliflower — In-Depth Nutrition Comparison
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How are broccoli, frozen, spears, cooked, boiled, drained, with salt and cauliflower different?
- Broccoli, frozen, spears, cooked, boiled, drained, with salt is higher in vitamin K, vitamin A, vitamin E, and manganese; however, cauliflower is richer in vitamin C, vitamin B5, and folate.
- Daily need coverage for vitamin K for broccoli, frozen, spears, cooked, boiled, drained, with salt is 70% higher.
- Cauliflower has less sodium.
Broccoli, frozen, spears, cooked, boiled, drained, with salt and Cauliflower, raw are the varieties used in this article.
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 | +33.3% |
| Contains more CalciumCalcium | +131.8% |
| Contains more IronIron | +45.2% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains more ManganeseManganese | +109.7% |
| Contains more SeleniumSelenium | +216.7% |
| Contains more PotassiumPotassium | +66.1% |
| Contains less SodiumSodium | -88.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1550% |
| Contains more Vitamin B2Vitamin B2 | +35% |
| Contains more Vitamin KVitamin K | +541.9% |
| Contains more Vitamin CVitamin C | +20.2% |
| Contains more Vitamin B3Vitamin B3 | +10.7% |
| Contains more Vitamin B5Vitamin B5 | +143.4% |
| Contains more Vitamin B6Vitamin B6 | +41.5% |
| Contains more FolateFolate | +90% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.1 g
Fats:
0.11 g
Carbs:
5.35 g
Water:
90.72 g
Other:
0.72 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +61.5% |
| Contains more FatsFats | +154.5% |
~equal in
Carbs
~4.97g
~equal in
Water
~92.07g
~equal in
Other
~0.76g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.018 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.055 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 | -86.2% |
| Contains more Poly. FatPolyunsaturated fat | +77.4% |
| Contains more Mono. FatMonounsaturated fat | +325% |
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 Sodium |
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| Lower in Sugar |
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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 | |
|
DV% diff. |
| Vitamin K | 99.5µg | 15.5µg | 70% |
| Sodium | 260mg | 30mg | 10% |
| Vitamin C | 40.1mg | 48.2mg | 9% |
| Vitamin B5 | 0.274mg | 0.667mg | 8% |
| Vitamin E | 1.32mg | 0.08mg | 8% |
| Choline | 44.3mg | 8% | |
| Manganese | 0.325mg | 0.155mg | 7% |
| Folate | 30µg | 57µg | 7% |
| Vitamin A | 56µg | 0µg | 6% |
| Potassium | 180mg | 299mg | 4% |
| Fiber | 3g | 2g | 4% |
| Vitamin B6 | 0.13mg | 0.184mg | 4% |
| Calcium | 51mg | 22mg | 3% |
| Iron | 0.61mg | 0.42mg | 2% |
| Protein | 3.1g | 1.92g | 2% |
| Phosphorus | 55mg | 44mg | 2% |
| Selenium | 1.9µg | 0.6µg | 2% |
| Vitamin B2 | 0.081mg | 0.06mg | 2% |
| Magnesium | 20mg | 15mg | 1% |
| Saturated fat | 0.018g | 0.13g | 1% |
| Fructose | 0.97g | 1% | |
| Calories | 28kcal | 25kcal | 0% |
| Fats | 0.11g | 0.28g | 0% |
| Carbs | 5.35g | 4.97g | 0% |
| Net carbs | 2.35g | 2.97g | N/A |
| Sugar | 1.44g | 1.91g | N/A |
| Copper | 0.043mg | 0.039mg | 0% |
| Zinc | 0.3mg | 0.27mg | 0% |
| Vitamin B1 | 0.055mg | 0.05mg | 0% |
| Vitamin B3 | 0.458mg | 0.507mg | 0% |
| Monounsaturated fat | 0.008g | 0.034g | 0% |
| Polyunsaturated fat | 0.055g | 0.031g | 0% |
| Tryptophan | 0.032mg | 0.02mg | 0% |
| Threonine | 0.101mg | 0.076mg | 0% |
| Isoleucine | 0.121mg | 0.071mg | 0% |
| Leucine | 0.145mg | 0.106mg | 0% |
| Lysine | 0.156mg | 0.217mg | 0% |
| Methionine | 0.037mg | 0.02mg | 0% |
| Phenylalanine | 0.094mg | 0.065mg | 0% |
| Valine | 0.142mg | 0.125mg | 0% |
| Histidine | 0.055mg | 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
41%
30%
Minerals Daily Need Coverage Score
20%
13%
Comparison summary
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 230mg)
Which food is lower in Sugar?
Broccoli, frozen, spears, cooked, boiled, drained, with salt is lower in Sugar (difference - 0.47g)
Which food is lower in Saturated fat?
Broccoli, frozen, spears, cooked, boiled, drained, with salt is lower in Saturated fat (difference - 0.112g)
Which food is lower in glycemic index?
Broccoli, frozen, spears, cooked, boiled, drained, with salt is lower in glycemic index (difference - 0)
Which food is cheaper?
Broccoli, frozen, spears, cooked, boiled, drained, with salt is cheaper (difference - $0.4)
Which food is richer in minerals?
Broccoli, frozen, spears, cooked, boiled, drained, with salt 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?
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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.