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  6. Broccoli, frozen, spears, cooked, boiled, drained, with salt vs. Cauliflower

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

Broccoli, frozen, spears, cooked, boiled, drained, with salt vs Cauliflower 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 15% 16% 23% 14% 8.2% 24% 34% 42% 10%
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 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%
~equal in Copper ~0.039mg
~equal in Zinc ~0.27mg

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 134% 19% 26% 0% 14% 19% 8.6% 16% 30% 0% 249% 23% 0%
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli, frozen, spears, cooked, boiled, drained, with salt Cauliflower 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 3.1 g
Fats: 0.11 g
Carbs: 5.35 g
Water: 90.72 g
Other: 0.72 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 +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
22% 10% 68%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.055 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 less Sat. FatSaturated fat -86.2%
Contains more Poly. FatPolyunsaturated fat +77.4%
Contains more Mono. FatMonounsaturated fat +325%

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. Broccoli, frozen, spears, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168512/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.