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  6. Cauliflower vs. Apple strudel

Cauliflower vs. Apple strudel — In-Depth Nutrition Comparison

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How are Cauliflower and Apple strudel different?

  • Cauliflower is higher in Vitamin C, Vitamin B6, Vitamin K, Vitamin B5, and Folate, however, Apple strudel is richer in Selenium, Vitamin B12, and Vitamin E .
  • Daily need coverage for Vitamin C from Cauliflower is 52% higher.
  • Cauliflower contains 5 times more Vitamin K than Apple strudel. While Cauliflower contains 15.5µg of Vitamin K, Apple strudel contains only 2.9µg.
  • Cauliflower has less Saturated Fat.

Cauliflower, raw and Strudel, apple are the varieties used in this article.

Infographic

Cauliflower vs Apple strudel 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.
Cauliflower
Cauliflower
7
:
2
Apple strudel
Apple strudel
Contains more Calcium +46.7%
Contains more Magnesium +66.7%
Contains more Phosphorus +33.3%
Contains more Potassium +100.7%
Contains less Sodium -77.8%
Contains more Zinc +42.1%
Contains more Copper +30%
Contains more Manganese +22.6%
Contains more Selenium +916.7%
Equal in Iron - 0.42
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Apple strudel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 16% 7% 15% 14% 18% 6% 10% 25% 34%
Contains more Calcium +46.7%
Contains more Magnesium +66.7%
Contains more Phosphorus +33.3%
Contains more Potassium +100.7%
Contains less Sodium -77.8%
Contains more Zinc +42.1%
Contains more Copper +30%
Contains more Manganese +22.6%
Contains more Selenium +916.7%
Equal in Iron - 0.42

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.
Cauliflower
Cauliflower
8
:
3
Apple strudel
Apple strudel
Contains more Vitamin C +2735.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +53.6%
Contains more Vitamin B5 +147%
Contains more Vitamin B6 +300%
Contains more Folate +103.6%
Contains more Vitamin K +434.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +1675%
Contains more Vitamin B12 +∞%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Apple strudel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 29% 0% 6% 10% 6% 7% 17% 11% 22% 28% 8%
Contains more Vitamin C +2735.3%
Contains more Vitamin B1 +25%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +53.6%
Contains more Vitamin B5 +147%
Contains more Vitamin B6 +300%
Contains more Folate +103.6%
Contains more Vitamin K +434.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +1675%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
4
Apple strudel
Apple strudel
Contains more Water +111.7%
Contains more Protein +71.9%
Contains more Fats +3900%
Contains more Carbs +727%
Contains more Other +18.4%
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Apple strudel
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more Water +111.7%
Contains more Protein +71.9%
Contains more Fats +3900%
Contains more Carbs +727%
Contains more Other +18.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Apple strudel
Apple strudel
Contains less Saturated Fat -93.6%
Contains more Monounsaturated Fat +9508.8%
Contains more Polyunsaturated fat +17045.2%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Apple strudel
19% 31% 50%
Saturated Fat: 2.044 g
Monounsaturated Fat: 3.267 g
Polyunsaturated fat: 5.315 g
Contains less Saturated Fat -93.6%
Contains more Monounsaturated Fat +9508.8%
Contains more Polyunsaturated fat +17045.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Apple strudel Opinion
Net carbs 2.97g 38.9g Apple strudel
Protein 1.92g 3.3g Apple strudel
Fats 0.28g 11.2g Apple strudel
Carbs 4.97g 41.1g Apple strudel
Calories 25kcal 274kcal Apple strudel
Fructose 0.97g Cauliflower
Sugar 1.91g 25.75g Cauliflower
Fiber 2g 2.2g Apple strudel
Calcium 22mg 15mg Cauliflower
Iron 0.42mg 0.42mg
Magnesium 15mg 9mg Cauliflower
Phosphorus 44mg 33mg Cauliflower
Potassium 299mg 149mg Cauliflower
Sodium 30mg 135mg Cauliflower
Zinc 0.27mg 0.19mg Cauliflower
Copper 0.039mg 0.03mg Cauliflower
Manganese 0.155mg 0.19mg Apple strudel
Selenium 0.6µg 6.1µg Apple strudel
Vitamin A 0IU 30IU Apple strudel
Vitamin A RAE 0µg 6µg Apple strudel
Vitamin E 0.08mg 1.42mg Apple strudel
Vitamin C 48.2mg 1.7mg Cauliflower
Vitamin B1 0.05mg 0.04mg Cauliflower
Vitamin B2 0.06mg 0.025mg Cauliflower
Vitamin B3 0.507mg 0.33mg Cauliflower
Vitamin B5 0.667mg 0.27mg Cauliflower
Vitamin B6 0.184mg 0.046mg Cauliflower
Folate 57µg 28µg Cauliflower
Vitamin B12 0µg 0.22µg Apple strudel
Vitamin K 15.5µg 2.9µg Cauliflower
Tryptophan 0.02mg 0.039mg Apple strudel
Threonine 0.076mg 0.119mg Apple strudel
Isoleucine 0.071mg 0.147mg Apple strudel
Leucine 0.106mg 0.257mg Apple strudel
Lysine 0.217mg 153mg Apple strudel
Methionine 0.02mg 0.067mg Apple strudel
Phenylalanine 0.065mg 0.151mg Apple strudel
Valine 0.125mg 0.164mg Apple strudel
Histidine 0.056mg 0.076mg Apple strudel
Cholesterol 0mg 6mg Cauliflower
Saturated Fat 0.13g 2.044g Cauliflower
Omega-3 - DHA 0g 0.001g Apple strudel
Monounsaturated Fat 0.034g 3.267g Apple strudel
Polyunsaturated fat 0.031g 5.315g Apple strudel
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Apple strudel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
12%
Apple strudel
Minerals Daily Need Coverage Score
13%
Cauliflower
14%
Apple strudel

Comparison summary

Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 23.84g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 105mg)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 6mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 1.914g)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food is lower in glycemic index?
Apple strudel
Apple strudel is lower in glycemic index (difference - 59)
Which food is cheaper?
Apple strudel
Apple strudel is cheaper (difference - $0.4)

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. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.