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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.

Infographic

Cauliflower vs Amaranth 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 14% 12% 79% 50% 23% 63% 0.78% 111% 30%
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.
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%
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% 3.8% 0% 3.8% 5.1% 4.4% 0% 26% 0% 0% 17% 0%
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%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
4% 19% 75%
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
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
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.
Cauliflower Amaranth
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Cauliflower Amaranth 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?

ok
ok
is better in case of low diet
Cauliflower Amaranth
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
30%
Cauliflower
5%
Amaranth
Minerals Daily Need Coverage Score
13%
Cauliflower
43%
Amaranth

Comparison summary

Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $2.6)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food is lower in Cholesterol?
Amaranth
Amaranth is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Amaranth
Amaranth is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Amaranth
Amaranth contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Amaranth
Amaranth is lower in Saturated fat (difference - 0.13g)
Which food is lower in glycemic index?
Amaranth
Amaranth is lower in glycemic index (difference - 97)
Which food is richer in minerals?
Amaranth
Amaranth is relatively richer in minerals

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Amaranth - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170683/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.