Cauliflower vs. Apple — In-Depth Nutrition Comparison
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How are Cauliflower and Apple different?
- Cauliflower is higher than Apple in Vitamin C, Folate, Vitamin B5, Vitamin K, Vitamin B6, Choline, Potassium, and Manganese.
- Cauliflower covers your daily need of Vitamin C 48% more than Apple.
- Cauliflower contains 19 times more Folate than Apple. Cauliflower contains 57µg of Folate, while Apple contains 3µg.
Cauliflower, raw and Apples, raw, with skin types were used in this article.
Infographic
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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
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Calcium
+266.7%
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Iron
+250%
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Magnesium
+200%
Contains
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Phosphorus
+300%
Contains
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Potassium
+179.4%
Contains
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Zinc
+575%
Contains
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Copper
+44.4%
Contains
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Manganese
+342.9%
Contains
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Selenium
+∞%
Contains
less
Sodium
-96.7%
Contains
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Calcium
+266.7%
Contains
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Iron
+250%
Contains
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Magnesium
+200%
Contains
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Phosphorus
+300%
Contains
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Potassium
+179.4%
Contains
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Zinc
+575%
Contains
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Copper
+44.4%
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Manganese
+342.9%
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Selenium
+∞%
Contains
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Sodium
-96.7%
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
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Vitamin C
+947.8%
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Vitamin B1
+194.1%
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Vitamin B2
+130.8%
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Vitamin B3
+457.1%
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Vitamin B5
+993.4%
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Vitamin B6
+348.8%
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Folate
+1800%
Contains
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Vitamin K
+604.5%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+125%
Contains
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Vitamin C
+947.8%
Contains
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Vitamin B1
+194.1%
Contains
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Vitamin B2
+130.8%
Contains
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Vitamin B3
+457.1%
Contains
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Vitamin B5
+993.4%
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Vitamin B6
+348.8%
Contains
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Folate
+1800%
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Vitamin K
+604.5%
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Vitamin A
+∞%
Contains
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Vitamin E
+125%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+638.5%
Contains
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Fats
+64.7%
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Other
+280%
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Carbs
+177.9%
Equal in Water - 85.56
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
0.26 g
Fats:
0.17 g
Carbs:
13.81 g
Water:
85.56 g
Other:
0.2 g
Contains
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Protein
+638.5%
Contains
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Fats
+64.7%
Contains
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Other
+280%
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Carbs
+177.9%
Equal in Water - 85.56
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+385.7%
Contains
less
Saturated Fat
-78.5%
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Polyunsaturated fat
+64.5%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Saturated Fat:
0.028 g
Monounsaturated Fat:
0.007 g
Polyunsaturated fat:
0.051 g
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Monounsaturated Fat
+385.7%
Contains
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Saturated Fat
-78.5%
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Polyunsaturated fat
+64.5%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
Contains
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Sucrose
+∞%
Contains
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Glucose
+158.5%
Contains
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Fructose
+508.2%
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.05 g
Sucrose:
2.07 g
Glucose:
2.43 g
Fructose:
5.9 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+∞%
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Sucrose
+∞%
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Glucose
+158.5%
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Fructose
+508.2%
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 Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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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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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.97g | 11.41g |
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| Protein | 1.92g | 0.26g |
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| Fats | 0.28g | 0.17g |
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| Carbs | 4.97g | 13.81g |
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| Calories | 25kcal | 52kcal |
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| Starch | 0.05g |
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| Fructose | 0.97g | 5.9g |
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| Sugar | 1.91g | 10.39g |
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| Fiber | 2g | 2.4g |
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| Calcium | 22mg | 6mg |
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| Iron | 0.42mg | 0.12mg |
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| Magnesium | 15mg | 5mg |
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| Phosphorus | 44mg | 11mg |
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| Potassium | 299mg | 107mg |
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| Sodium | 30mg | 1mg |
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| Zinc | 0.27mg | 0.04mg |
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| Copper | 0.039mg | 0.027mg |
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| Manganese | 0.155mg | 0.035mg |
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| Selenium | 0.6µg | 0µg |
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| Vitamin A | 0IU | 54IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 0.08mg | 0.18mg |
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| Vitamin C | 48.2mg | 4.6mg |
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| Vitamin B1 | 0.05mg | 0.017mg |
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| Vitamin B2 | 0.06mg | 0.026mg |
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| Vitamin B3 | 0.507mg | 0.091mg |
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| Vitamin B5 | 0.667mg | 0.061mg |
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| Vitamin B6 | 0.184mg | 0.041mg |
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| Folate | 57µg | 3µg |
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| Vitamin K | 15.5µg | 2.2µg |
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| Tryptophan | 0.02mg | 0.001mg |
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| Threonine | 0.076mg | 0.006mg |
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| Isoleucine | 0.071mg | 0.006mg |
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| Leucine | 0.106mg | 0.013mg |
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| Lysine | 0.217mg | 0.012mg |
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| Methionine | 0.02mg | 0.001mg |
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| Phenylalanine | 0.065mg | 0.006mg |
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| Valine | 0.125mg | 0.012mg |
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| Histidine | 0.056mg | 0.005mg |
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| Saturated Fat | 0.13g | 0.028g |
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| Monounsaturated Fat | 0.034g | 0.007g |
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| Polyunsaturated fat | 0.031g | 0.051g |
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| Omega-6 - Linoleic acid | 0.013g |
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| Omega-3 - ALA | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
4%
Comparison summary
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 8.48g)
Which food is cheaper?
Cauliflower is cheaper (difference - $0.1)
Which food is richer in minerals?
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins
Which food contains less Sodium?
Apple contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Apple is lower in Saturated Fat (difference - 0.102g)
Which food is lower in glycemic index?
Apple is lower in glycemic index (difference - 36)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)