Cauliflower vs. Amaranth — In-Depth Nutrition Comparison
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What are the differences between cauliflower and amaranth?
- Cauliflower is higher in folate and vitamin B6, yet amaranth is higher in manganese, iron, phosphorus, copper, magnesium, selenium, and zinc.
- Amaranth's daily need coverage for manganese is 30% more.
- Cauliflower has 3 times more folate than amaranth. While cauliflower has 57µg of folate, amaranth has only 22µg.
We used Cauliflower, raw and Amaranth grain, cooked types 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 PotassiumPotassium | +121.5% |
| Contains more MagnesiumMagnesium | +333.3% |
| Contains more CalciumCalcium | +113.6% |
| Contains more IronIron | +400% |
| Contains more CopperCopper | +282.1% |
| Contains more ZincZinc | +218.5% |
| Contains more PhosphorusPhosphorus | +236.4% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +451% |
| Contains more SeleniumSelenium | +816.7% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B2Vitamin B2 | +172.7% |
| Contains more Vitamin B3Vitamin B3 | +115.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +62.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +159.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +137.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
3.8 g
Fats:
1.58 g
Carbs:
18.69 g
Water:
75.16 g
Other:
0.77 g
| Contains more WaterWater | +22.5% |
| Contains more ProteinProtein | +97.9% |
| Contains more FatsFats | +464.3% |
| Contains more CarbsCarbs | +276.1% |
~equal in
Other
~0.77g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
16.23 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 48.2mg | 54% | |
| Manganese | 0.155mg | 0.854mg | 30% |
| Iron | 0.42mg | 2.1mg | 21% |
| Phosphorus | 44mg | 148mg | 15% |
| Vitamin B5 | 0.667mg | 13% | |
| Vitamin K | 15.5µg | 13% | |
| Magnesium | 15mg | 65mg | 12% |
| Copper | 0.039mg | 0.149mg | 12% |
| Folate | 57µg | 22µg | 9% |
| Selenium | 0.6µg | 5.5µg | 9% |
| Choline | 44.3mg | 8% | |
| Starch | 16.23g | 7% | |
| Carbs | 4.97g | 18.69g | 5% |
| Potassium | 299mg | 135mg | 5% |
| Vitamin B6 | 0.184mg | 0.113mg | 5% |
| Zinc | 0.27mg | 0.86mg | 5% |
| Protein | 1.92g | 3.8g | 4% |
| Calories | 25kcal | 102kcal | 4% |
| Vitamin B1 | 0.05mg | 0.015mg | 3% |
| Vitamin B2 | 0.06mg | 0.022mg | 3% |
| Calcium | 22mg | 47mg | 3% |
| Vitamin B3 | 0.507mg | 0.235mg | 2% |
| Fats | 0.28g | 1.58g | 2% |
| Vitamin E | 0.08mg | 0.19mg | 1% |
| Fructose | 0.97g | 1% | |
| Saturated fat | 0.13g | 1% | |
| Sodium | 30mg | 6mg | 1% |
| Net carbs | 2.97g | 16.59g | N/A |
| Sugar | 1.91g | N/A | |
| Fiber | 2g | 2.1g | 0% |
| Monounsaturated fat | 0.034g | 0% | |
| Polyunsaturated fat | 0.031g | 0% | |
| Tryptophan | 0.02mg | 0% | |
| Threonine | 0.076mg | 0% | |
| Isoleucine | 0.071mg | 0% | |
| Leucine | 0.106mg | 0% | |
| Lysine | 0.217mg | 0% | |
| Methionine | 0.02mg | 0% | |
| Phenylalanine | 0.065mg | 0% | |
| Valine | 0.125mg | 0% | |
| Histidine | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
30%
5%
Minerals Daily Need Coverage Score
13%
43%
Comparison summary
Which food is cheaper?
Cauliflower is cheaper (difference - $2.6)
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Amaranth contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Amaranth is lower in Saturated fat (difference - 0.13g)
Which food is lower in glycemic index?
Amaranth is lower in glycemic index (difference - 97)
Which food is richer in minerals?
Amaranth is relatively richer in minerals