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Butter cookie vs. Cauliflower — In-Depth Nutrition Comparison

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Significant differences between butter cookie and cauliflower

  • Butter cookie has more vitamin B1, iron, vitamin B2, copper, vitamin B3, vitamin B12, and selenium; however, cauliflower is richer in vitamin C.
  • Butter cookie covers your daily saturated fat needs 55% more than cauliflower.

Specific food types used in this comparison are Cookies, butter, commercially prepared, enriched and Cauliflower, raw.

Infographic

Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
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 CalciumCalcium +31.8%
Contains more IronIron +428.6%
Contains more CopperCopper +412.8%
Contains more ZincZinc +40.7%
Contains more PhosphorusPhosphorus +131.8%
Contains more SeleniumSelenium +1300%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +169.4%
Contains less SodiumSodium -89.4%
~equal in Manganese ~0.155mg

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 0% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
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 +625%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +640%
Contains more Vitamin B2Vitamin B2 +458.3%
Contains more Vitamin B3Vitamin B3 +529.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +36.7%
Contains more Vitamin B6Vitamin B6 +411.1%
Contains more Vitamin KVitamin K +811.8%
Contains more CholineCholine +581.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 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 +217.7%
Contains more FatsFats +6614.3%
Contains more CarbsCarbs +1286.3%
Contains more OtherOther +110.5%
Contains more WaterWater +1901.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 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 more Mono. FatMonounsaturated fat +16141.2%
Contains more Poly. FatPolyunsaturated fat +3067.7%
Contains less Sat. FatSaturated fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butter cookie Cauliflower DV% diff.
Vitamin C 0mg 48.2mg 54%
Saturated fat 11.051g 0.13g 50%
Cholesterol 117mg 0mg 39%
Fats 18.8g 0.28g 28%
Vitamin B1 0.37mg 0.05mg 27%
Iron 2.22mg 0.42mg 23%
Calories 467kcal 25kcal 22%
Vitamin B2 0.335mg 0.06mg 21%
Carbs 68.9g 4.97g 21%
Vitamin A 165µg 0µg 18%
Copper 0.2mg 0.039mg 18%
Vitamin B3 3.19mg 0.507mg 17%
Vitamin B12 0.36µg 0µg 15%
Selenium 8.4µg 0.6µg 14%
Monounsaturated fat 5.522g 0.034g 14%
Vitamin K 1.7µg 15.5µg 12%
Sodium 282mg 30mg 11%
Vitamin B6 0.036mg 0.184mg 11%
Phosphorus 102mg 44mg 8%
Protein 6.1g 1.92g 8%
Choline 6.5mg 44.3mg 7%
Polyunsaturated fat 0.982g 0.031g 6%
Potassium 111mg 299mg 6%
Folate 76µg 57µg 5%
Fiber 0.8g 2g 5%
Vitamin B5 0.488mg 0.667mg 4%
Vitamin E 0.58mg 0.08mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 16IU 0IU 2%
Fructose 0.97g 1%
Magnesium 12mg 15mg 1%
Calcium 29mg 22mg 1%
Manganese 0.17mg 0.155mg 1%
Zinc 0.38mg 0.27mg 1%
Net carbs 68.1g 2.97g N/A
Sugar 20.24g 1.91g N/A
Tryptophan 0.084mg 0.02mg 0%
Threonine 0.215mg 0.076mg 0%
Isoleucine 0.277mg 0.071mg 0%
Leucine 0.471mg 0.106mg 0%
Lysine 0.308mg 0.217mg 0%
Methionine 0.131mg 0.02mg 0%
Phenylalanine 0.299mg 0.065mg 0%
Valine 0.315mg 0.125mg 0%
Histidine 0.136mg 0.056mg 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Butter cookie Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Butter cookie
30%
Cauliflower
Minerals Daily Need Coverage Score
34%
Butter cookie
13%
Cauliflower

Comparison summary

Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 18.33g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 252mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 10.921g)
Which food is lower in glycemic index?
Butter cookie
Butter cookie is lower in glycemic index (difference - 55)
Which food is cheaper?
Butter cookie
Butter cookie is cheaper (difference - $0.4)
Which food is richer in minerals?
Butter cookie
Butter cookie is relatively richer in minerals
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.

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.