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  6. Cauliflower vs. Arrowroot

Cauliflower vs. Arrowroot — In-Depth Nutrition Comparison

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Important differences between cauliflower and arrowroot

  • Cauliflower has more vitamin C and vitamin B5; however, arrowroot has more folate, iron, copper, vitamin B1, phosphorus, vitamin B3, and vitamin B6.
  • Arrowroot's daily need coverage for folate is 70% more.
  • Cauliflower has 25 times more vitamin C than arrowroot. Cauliflower has 48.2mg of vitamin C, while arrowroot has 1.9mg.

The food varieties used in the comparison are Cauliflower, raw and Arrowroot, raw.

Infographic

Cauliflower vs Arrowroot 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.
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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more CalciumCalcium +266.7%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +51.8%
Contains more IronIron +428.6%
Contains more CopperCopper +210.3%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +122.7%
Contains less SodiumSodium -13.3%
Contains more ManganeseManganese +12.3%
Contains more SeleniumSelenium +16.7%

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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin CVitamin C +2436.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +128.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +186%
Contains more Vitamin B3Vitamin B3 +233.9%
Contains more Vitamin B6Vitamin B6 +44.6%
Contains more FolateFolate +493%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.059mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Arrowroot DV% diff.
Folate 57µg 338µg 70%
Vitamin C 48.2mg 1.9mg 51%
Iron 0.42mg 2.22mg 23%
Vitamin K 15.5µg 13%
Copper 0.039mg 0.121mg 9%
Choline 44.3mg 8%
Vitamin B5 0.667mg 0.292mg 8%
Vitamin B1 0.05mg 0.143mg 8%
Phosphorus 44mg 98mg 8%
Vitamin B3 0.507mg 1.693mg 7%
Vitamin B6 0.184mg 0.266mg 6%
Potassium 299mg 454mg 5%
Protein 1.92g 4.24g 5%
Fiber 2g 1.3g 3%
Zinc 0.27mg 0.63mg 3%
Carbs 4.97g 13.39g 3%
Magnesium 15mg 25mg 2%
Calories 25kcal 65kcal 2%
Calcium 22mg 6mg 2%
Vitamin E 0.08mg 1%
Fructose 0.97g 1%
Manganese 0.155mg 0.174mg 1%
Fats 0.28g 0.2g 0%
Net carbs 2.97g 12.09g N/A
Sugar 1.91g N/A
Sodium 30mg 26mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B2 0.06mg 0.059mg 0%
Saturated fat 0.13g 0.039g 0%
Monounsaturated fat 0.034g 0.004g 0%
Polyunsaturated fat 0.031g 0.092g 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

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% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more FatsFats +40%
Contains more WaterWater +14%
Contains more ProteinProtein +120.8%
Contains more CarbsCarbs +169.4%
Contains more OtherOther +86.8%

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
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +750%
Contains less Sat. FatSaturated fat -70%
Contains more Poly. FatPolyunsaturated fat +196.8%

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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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.