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Cauliflower vs. American cheese — In-Depth Nutrition Comparison

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How are cauliflower and American cheese different?

  • Cauliflower is richer in vitamin C, while American cheese is higher in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin A.
  • American cheese covers your daily need for calcium, 102% more than cauliflower.
  • Cauliflower is lower in sodium.

Cauliflower, raw and Cheese, pasteurized process, American, without added vitamin D types were used in this article.

Infographic

Cauliflower vs American cheese 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 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more PotassiumPotassium +126.5%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +278%
Contains more MagnesiumMagnesium +73.3%
Contains more CalciumCalcium +4650%
Contains more IronIron +50%
Contains more CopperCopper +17.9%
Contains more ZincZinc +822.2%
Contains more PhosphorusPhosphorus +1356.8%
Contains more SeleniumSelenium +3266.7%

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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B3Vitamin B3 +567.1%
Contains more Vitamin B5Vitamin B5 +65.5%
Contains more Vitamin B6Vitamin B6 +240.7%
Contains more Vitamin KVitamin K +496.2%
Contains more FolateFolate +612.5%
Contains more CholineCholine +22.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +290%
Contains more Vitamin B12Vitamin B12 +∞%

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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +34.3%
Contains more WaterWater +132.4%
Contains more ProteinProtein +844.3%
Contains more FatsFats +11253.6%
Contains more OtherOther +790.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +24123.5%
Contains more Poly. FatPolyunsaturated fat +4048.4%

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
95% 5%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.15 g
Maltose: 0 g
Galactose: 0.11 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~0g
~equal in Maltose ~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 American cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower American cheese DV% diff.
Calcium 22mg 1045mg 102%
Phosphorus 44mg 641mg 85%
Saturated fat 0.13g 18.057g 81%
Sodium 30mg 1671mg 71%
Vitamin B12 0µg 1.5µg 63%
Vitamin C 48.2mg 0mg 54%
Fats 0.28g 31.79g 48%
Selenium 0.6µg 20.2µg 36%
Cholesterol 0mg 100mg 33%
Protein 1.92g 18.13g 32%
Vitamin A 0µg 250µg 28%
Monounsaturated fat 0.034g 8.236g 21%
Zinc 0.27mg 2.49mg 20%
Calories 25kcal 371kcal 17%
Vitamin B2 0.06mg 0.234mg 13%
Folate 57µg 8µg 12%
Vitamin K 15.5µg 2.6µg 11%
Vitamin B6 0.184mg 0.054mg 10%
Polyunsaturated fat 0.031g 1.286g 8%
Fiber 2g 0g 8%
Vitamin E 0.08mg 0.8mg 5%
Vitamin B5 0.667mg 0.403mg 5%
Manganese 0.155mg 0.041mg 5%
Potassium 299mg 132mg 5%
Vitamin D 0IU 23IU 3%
Magnesium 15mg 26mg 3%
Iron 0.42mg 0.63mg 3%
Vitamin B3 0.507mg 0.076mg 3%
Vitamin B1 0.05mg 0.015mg 3%
Vitamin D 0µg 0.6µg 3%
Fructose 0.97g 0g 1%
Choline 44.3mg 36.2mg 1%
Copper 0.039mg 0.046mg 1%
Carbs 4.97g 3.7g 0%
Net carbs 2.97g 3.7g N/A
Sugar 1.91g 2.26g N/A
Trans fat 0g 1.144g N/A
Tryptophan 0.02mg 0.232mg 0%
Threonine 0.076mg 0.772mg 0%
Isoleucine 0.071mg 0.938mg 0%
Leucine 0.106mg 1.716mg 0%
Lysine 0.217mg 1.516mg 0%
Methionine 0.02mg 0.475mg 0%
Phenylalanine 0.065mg 0.939mg 0%
Valine 0.125mg 1.187mg 0%
Histidine 0.056mg 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.015g 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.033g N/A
Omega-6 - Eicosadienoic acid 0g 0.009g N/A
Omega-6 - Linoleic acid 0.013g 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower American cheese
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
33%
American cheese
Minerals Daily Need Coverage Score
13%
Cauliflower
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 1641mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 17.927g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $2)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 27)
Which food is richer in minerals?
American cheese
American cheese 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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.