Broccoli, frozen, spears, unprepared vs. Cauliflower — In-Depth Nutrition Comparison
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How are broccoli, frozen, spears, unprepared and cauliflower different?
- Broccoli, frozen, spears, unprepared is higher in vitamin K, vitamin A, vitamin C, folate, and vitamin E; however, cauliflower is richer in vitamin B5.
- Daily need coverage for vitamin K for broccoli, frozen, spears, unprepared is 72% higher.
Broccoli, frozen, spears, unprepared and Cauliflower, raw are the varieties 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.
Contains more CalciumCalcium | +86.4% |
Contains more IronIron | +71.4% |
Contains more ZincZinc | +25.9% |
Contains more PhosphorusPhosphorus | +34.1% |
Contains less SodiumSodium | -43.3% |
Contains more ManganeseManganese | +65.2% |
Contains more SeleniumSelenium | +216.7% |
Contains more PotassiumPotassium | +19.6% |
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 | +41.7% |
Contains more Vitamin AVitamin A | +∞% |
Contains more Vitamin EVitamin E | +1587.5% |
Contains more Vitamin B1Vitamin B1 | +44% |
Contains more Vitamin B2Vitamin B2 | +90% |
Contains more Vitamin KVitamin K | +554.2% |
Contains more FolateFolate | +64.9% |
Contains more Vitamin B5Vitamin B5 | +175.6% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Vitamin K | 101.4µg | 15.5µg | 72% |
Vitamin C | 68.3mg | 48.2mg | 22% |
Folate | 94µg | 57µg | 9% |
Vitamin B5 | 0.242mg | 0.667mg | 9% |
Vitamin E | 1.35mg | 0.08mg | 8% |
Choline | 44.3mg | 8% | |
Vitamin A | 57µg | 0µg | 6% |
Vitamin B2 | 0.114mg | 0.06mg | 4% |
Manganese | 0.256mg | 0.155mg | 4% |
Fiber | 3g | 2g | 4% |
Iron | 0.72mg | 0.42mg | 4% |
Phosphorus | 59mg | 44mg | 2% |
Calcium | 41mg | 22mg | 2% |
Selenium | 1.9µg | 0.6µg | 2% |
Vitamin B1 | 0.072mg | 0.05mg | 2% |
Protein | 3.06g | 1.92g | 2% |
Potassium | 250mg | 299mg | 1% |
Vitamin B6 | 0.175mg | 0.184mg | 1% |
Zinc | 0.34mg | 0.27mg | 1% |
Sodium | 17mg | 30mg | 1% |
Polyunsaturated fat | 0.162g | 0.031g | 1% |
Fructose | 0.97g | 1% | |
Calories | 29kcal | 25kcal | 0% |
Fats | 0.34g | 0.28g | 0% |
Carbs | 5.35g | 4.97g | 0% |
Net carbs | 2.35g | 2.97g | N/A |
Magnesium | 16mg | 15mg | 0% |
Sugar | 1.47g | 1.91g | N/A |
Copper | 0.036mg | 0.039mg | 0% |
Vitamin B3 | 0.462mg | 0.507mg | 0% |
Saturated fat | 0.052g | 0.13g | 0% |
Monounsaturated fat | 0.024g | 0.034g | 0% |
Tryptophan | 0.032mg | 0.02mg | 0% |
Threonine | 0.099mg | 0.076mg | 0% |
Isoleucine | 0.119mg | 0.071mg | 0% |
Leucine | 0.143mg | 0.106mg | 0% |
Lysine | 0.154mg | 0.217mg | 0% |
Methionine | 0.037mg | 0.02mg | 0% |
Phenylalanine | 0.092mg | 0.065mg | 0% |
Valine | 0.14mg | 0.125mg | 0% |
Histidine | 0.054mg | 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
Protein:
3.06 g
Fats:
0.34 g
Carbs:
5.35 g
Water:
90.55 g
Other:
0.7 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Contains more ProteinProtein | +59.4% |
Contains more FatsFats | +21.4% |
~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
0.052 g
Monounsaturated fat:
Mono. Fat
0.024 g
Polyunsaturated fat:
Poly. Fat
0.162 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 | -60% |
Contains more Poly. FatPolyunsaturated fat | +422.6% |
Contains more Mono. FatMonounsaturated fat | +41.7% |