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Candy bar vs. Cauliflower — In-Depth Nutrition Comparison

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Important differences between candy bar and cauliflower

  • Candy bar has more vitamin B6, copper, manganese, vitamin B3, phosphorus, zinc, vitamin E, and magnesium; however, cauliflower has more vitamin C.
  • Candy bar's daily need coverage for vitamin B6 is 11755% more.
  • Candy bar has 51 times more vitamin E than cauliflower. Candy bar has 4.1mg of vitamin E, while cauliflower has 0.08mg.
  • Cauliflower is lower in saturated fat.

The food varieties used in the comparison are Candies, peanut bar and Cauliflower, raw.

Infographic

Candy bar 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 79% 23% 36% 36% 258% 107% 132% 20% 162% 26%
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 +633.3%
Contains more CalciumCalcium +254.5%
Contains more PotassiumPotassium +36.1%
Contains more IronIron +131%
Contains more CopperCopper +1884.6%
Contains more ZincZinc +1359.3%
Contains more PhosphorusPhosphorus +600%
Contains more ManganeseManganese +701.9%
Contains more SeleniumSelenium +683.3%
Contains less SodiumSodium -80.8%

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% 0% 82% 0% 25% 32% 149% 50% 35308% 0% 0% 56% 16%
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 EVitamin E +5025%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +1462.5%
Contains more Vitamin B5Vitamin B5 +24.4%
Contains more Vitamin B6Vitamin B6 +83052.2%
Contains more FolateFolate +31.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +50.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 34% 47% 2%
Protein: 15.5 g
Fats: 33.7 g
Carbs: 47.4 g
Water: 1.6 g
Other: 1.8 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 +707.3%
Contains more FatsFats +11935.7%
Contains more CarbsCarbs +853.7%
Contains more OtherOther +136.8%
Contains more WaterWater +5654.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 33%
Saturated fat: Sat. Fat 4.678 g
Monounsaturated fat: Mono. Fat 16.721 g
Polyunsaturated fat: Poly. Fat 10.65 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 +49079.4%
Contains more Poly. FatPolyunsaturated fat +34254.8%
Contains less Sat. FatSaturated fat -97.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Candy bar Cauliflower
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 ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Candy bar Cauliflower DV% diff.
Vitamin B6 153mg 0.184mg 11755%
Copper 0.774mg 0.039mg 82%
Polyunsaturated fat 10.65g 0.031g 71%
Vitamin C 0mg 48.2mg 54%
Fats 33.7g 0.28g 51%
Manganese 1.243mg 0.155mg 47%
Vitamin B3 7.922mg 0.507mg 46%
Monounsaturated fat 16.721g 0.034g 42%
Phosphorus 308mg 44mg 38%
Zinc 3.94mg 0.27mg 33%
Protein 15.5g 1.92g 27%
Vitamin E 4.1mg 0.08mg 27%
Calories 522kcal 25kcal 25%
Magnesium 110mg 15mg 23%
Saturated fat 4.678g 0.13g 21%
Carbs 47.4g 4.97g 14%
Vitamin K 0µg 15.5µg 13%
Fiber 4.1g 2g 8%
Iron 0.97mg 0.42mg 7%
Selenium 4.7µg 0.6µg 7%
Vitamin B2 0.14mg 0.06mg 6%
Calcium 78mg 22mg 6%
Folate 75µg 57µg 5%
Sodium 156mg 30mg 5%
Vitamin B1 0.1mg 0.05mg 4%
Vitamin B5 0.83mg 0.667mg 3%
Potassium 407mg 299mg 3%
Choline 29.4mg 44.3mg 3%
Fructose 0.97g 1%
Net carbs 43.3g 2.97g N/A
Sugar 42.22g 1.91g N/A
Tryptophan 0.149mg 0.02mg 0%
Threonine 0.52mg 0.076mg 0%
Isoleucine 0.534mg 0.071mg 0%
Leucine 0.986mg 0.106mg 0%
Lysine 0.545mg 0.217mg 0%
Methionine 0.185mg 0.02mg 0%
Phenylalanine 0.787mg 0.065mg 0%
Valine 0.638mg 0.125mg 0%
Histidine 0.385mg 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?

ok
ok
is better in case of low diet
Candy bar 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
2748%
Candy bar
30%
Cauliflower
Minerals Daily Need Coverage Score
88%
Candy bar
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 40.31g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 126mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 4.548g)
Which food is lower in glycemic index?
Candy bar
Candy bar is lower in glycemic index (difference - 51)
Which food is cheaper?
Candy bar
Candy bar is cheaper (difference - $0.4)
Which food is richer in minerals?
Candy bar
Candy bar is relatively richer in minerals
Which food is richer in vitamins?
Candy bar
Candy bar is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Candy bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169585/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.