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Sponge cake vs. Cauliflower — In-Depth Nutrition Comparison

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How are Sponge cake and Cauliflower different?

  • Sponge cake is higher in Selenium, Vitamin B2, Vitamin B12, Iron, Vitamin B1, and Vitamin A, however, Cauliflower is richer in Vitamin C, and Vitamin B6.
  • Daily need coverage for Cholesterol from Sponge cake is 57% higher.
  • Cauliflower has less Cholesterol.

Cake, sponge, prepared from recipe and Cauliflower, raw are the varieties used in this article.

Infographic

Sponge cake vs Cauliflower infographic
Infographic link

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 6.4% 13% 12% 59% 19% 16% 43% 30% 22% 101%
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 +90.9%
Contains more IronIron +276.2%
Contains more CopperCopper +43.6%
Contains more ZincZinc +118.5%
Contains more PhosphorusPhosphorus +127.3%
Contains more SeleniumSelenium +2983.3%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +112.1%
Contains less SodiumSodium -86.8%
~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% 15% 0% 0% 40% 69% 23% 33% 14% 46% 0% 29% 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 B1Vitamin B1 +218%
Contains more Vitamin B2Vitamin B2 +401.7%
Contains more Vitamin B3Vitamin B3 +137.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +22.2%
Contains more Vitamin B6Vitamin B6 +211.9%
Contains more FolateFolate +46.2%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 4% 58% 29%
Protein: 7.3 g
Fats: 4.3 g
Carbs: 57.7 g
Water: 29.4 g
Other: 1.3 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 +280.2%
Contains more FatsFats +1435.7%
Contains more CarbsCarbs +1061%
Contains more OtherOther +71.1%
Contains more WaterWater +213.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 45% 18%
Saturated Fat: Sat. Fat 1.301 g
Monounsaturated Fat: Mono. Fat 1.576 g
Polyunsaturated fat: Poly. Fat 0.649 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 +4535.3%
Contains more Poly. FatPolyunsaturated fat +1993.5%
Contains less Sat. FatSaturated Fat -90%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sponge cake Cauliflower Opinion
Calories 297kcal 25kcal Sponge cake
Protein 7.3g 1.92g Sponge cake
Fats 4.3g 0.28g Sponge cake
Vitamin C 0mg 48.2mg Cauliflower
Net carbs 57.7g 2.97g Sponge cake
Carbs 57.7g 4.97g Sponge cake
Cholesterol 170mg 0mg Cauliflower
Magnesium 9mg 15mg Cauliflower
Calcium 42mg 22mg Sponge cake
Potassium 141mg 299mg Cauliflower
Iron 1.58mg 0.42mg Sponge cake
Sugar 1.91g Sponge cake
Fiber 2g Cauliflower
Copper 0.056mg 0.039mg Sponge cake
Zinc 0.59mg 0.27mg Sponge cake
Phosphorus 100mg 44mg Sponge cake
Sodium 228mg 30mg Cauliflower
Vitamin A 258IU 0IU Sponge cake
Vitamin A 77µg 0µg Sponge cake
Vitamin E 0.08mg Cauliflower
Manganese 0.167mg 0.155mg Sponge cake
Selenium 18.5µg 0.6µg Sponge cake
Vitamin B1 0.159mg 0.05mg Sponge cake
Vitamin B2 0.301mg 0.06mg Sponge cake
Vitamin B3 1.204mg 0.507mg Sponge cake
Vitamin B5 0.546mg 0.667mg Cauliflower
Vitamin B6 0.059mg 0.184mg Cauliflower
Vitamin B12 0.37µg 0µg Sponge cake
Vitamin K 15.5µg Cauliflower
Folate 39µg 57µg Cauliflower
Choline 44.3mg Cauliflower
Saturated Fat 1.301g 0.13g Cauliflower
Monounsaturated Fat 1.576g 0.034g Sponge cake
Polyunsaturated fat 0.649g 0.031g Sponge cake
Tryptophan 0.089mg 0.02mg Sponge cake
Threonine 0.308mg 0.076mg Sponge cake
Isoleucine 0.35mg 0.071mg Sponge cake
Leucine 0.59mg 0.106mg Sponge cake
Lysine 0.418mg 0.217mg Sponge cake
Methionine 0.192mg 0.02mg Sponge cake
Phenylalanine 0.374mg 0.065mg Sponge cake
Valine 0.395mg 0.125mg Sponge cake
Histidine 0.172mg 0.056mg Sponge cake
Fructose 0.97g Cauliflower
Omega-3 - EPA 0.001g 0g Sponge cake
Omega-3 - DHA 0.015g 0g Sponge cake
Omega-3 - ALA 0.015g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sponge cake Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
21%
Sponge cake
30%
Cauliflower
Minerals Daily Need Coverage Score
32%
Sponge cake
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Sponge cake
Sponge cake is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Sponge cake
Sponge cake is lower in glycemic index (difference - 46)
Which food is cheaper?
Sponge cake
Sponge cake is cheaper (difference - $0.4)
Which food is richer in minerals?
Sponge cake
Sponge cake is relatively richer in minerals
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 170mg)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 198mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 1.171g)
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. Sponge cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172707/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.