Cauliflower vs. Avocado — In-Depth Nutrition Comparison
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Important differences between cauliflower and avocadoes
- Cauliflower has more vitamin C and choline; however, avocadoes have more fiber, copper, vitamin B5, vitamin E, vitamin B3, folate, and vitamin B6.
- Cauliflower's daily need coverage for vitamin C is 42% more.
- Cauliflower has 3 times more choline than avocadoes. Cauliflower has 44.3mg of choline, while avocadoes have 14.2mg.
- Cauliflower is lower in saturated fat.
The food varieties used in the comparison are Cauliflower, raw and Avocados, raw, all commercial varieties.
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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 more CalciumCalcium | +83.3% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +93.3% |
| Contains more PotassiumPotassium | +62.2% |
| Contains more IronIron | +31% |
| Contains more CopperCopper | +387.2% |
| Contains more ZincZinc | +137% |
| Contains more PhosphorusPhosphorus | +18.2% |
| Contains less SodiumSodium | -76.7% |
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 more Vitamin CVitamin C | +382% |
| Contains more CholineCholine | +212% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2487.5% |
| Contains more Vitamin B1Vitamin B1 | +34% |
| Contains more Vitamin B2Vitamin B2 | +116.7% |
| Contains more Vitamin B3Vitamin B3 | +242.8% |
| Contains more Vitamin B5Vitamin B5 | +108.2% |
| Contains more Vitamin B6Vitamin B6 | +39.7% |
| Contains more Vitamin KVitamin K | +35.5% |
| Contains more FolateFolate | +42.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
2 g
Fats:
14.66 g
Carbs:
8.53 g
Water:
73.23 g
Other:
1.58 g
| Contains more WaterWater | +25.7% |
| Contains more FatsFats | +5135.7% |
| Contains more CarbsCarbs | +71.6% |
| Contains more OtherOther | +107.9% |
~equal in
Protein
~2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated fat:
Sat. Fat
2.126 g
Monounsaturated fat:
Mono. Fat
9.799 g
Polyunsaturated fat:
Poly. Fat
1.816 g
| Contains less Sat. FatSaturated fat | -93.9% |
| Contains more Mono. FatMonounsaturated fat | +28720.6% |
| Contains more Poly. FatPolyunsaturated fat | +5758.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.11 g
Sucrose:
0.06 g
Glucose:
0.37 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more GlucoseGlucose | +154.1% |
| Contains more FructoseFructose | +708.3% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~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.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 48.2mg | 10mg | 42% |
| Monounsaturated fat | 0.034g | 9.799g | 24% |
| Fats | 0.28g | 14.66g | 22% |
| Fiber | 2g | 6.7g | 19% |
| Copper | 0.039mg | 0.19mg | 17% |
| Vitamin B5 | 0.667mg | 1.389mg | 14% |
| Vitamin E | 0.08mg | 2.07mg | 13% |
| Polyunsaturated fat | 0.031g | 1.816g | 12% |
| Saturated fat | 0.13g | 2.126g | 9% |
| Vitamin B3 | 0.507mg | 1.738mg | 8% |
| Calories | 25kcal | 160kcal | 7% |
| Folate | 57µg | 81µg | 6% |
| Vitamin B6 | 0.184mg | 0.257mg | 6% |
| Choline | 44.3mg | 14.2mg | 5% |
| Vitamin K | 15.5µg | 21µg | 5% |
| Vitamin B2 | 0.06mg | 0.13mg | 5% |
| Potassium | 299mg | 485mg | 5% |
| Zinc | 0.27mg | 0.64mg | 3% |
| Magnesium | 15mg | 29mg | 3% |
| Iron | 0.42mg | 0.55mg | 2% |
| Sodium | 30mg | 7mg | 1% |
| Fructose | 0.97g | 0.12g | 1% |
| Vitamin A | 0µg | 7µg | 1% |
| Calcium | 22mg | 12mg | 1% |
| Carbs | 4.97g | 8.53g | 1% |
| Phosphorus | 44mg | 52mg | 1% |
| Vitamin B1 | 0.05mg | 0.067mg | 1% |
| Manganese | 0.155mg | 0.142mg | 1% |
| Protein | 1.92g | 2g | 0% |
| Net carbs | 2.97g | 1.83g | N/A |
| Sugar | 1.91g | 0.66g | N/A |
| Starch | 0.11g | 0% | |
| Selenium | 0.6µg | 0.4µg | 0% |
| Tryptophan | 0.02mg | 0.025mg | 0% |
| Threonine | 0.076mg | 0.073mg | 0% |
| Isoleucine | 0.071mg | 0.084mg | 0% |
| Leucine | 0.106mg | 0.143mg | 0% |
| Lysine | 0.217mg | 0.132mg | 0% |
| Methionine | 0.02mg | 0.038mg | 0% |
| Phenylalanine | 0.065mg | 0.097mg | 0% |
| Valine | 0.125mg | 0.107mg | 0% |
| Histidine | 0.056mg | 0.049mg | 0% |
| Omega-3 - ALA | 0.015g | 0.111g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.015g | N/A |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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%
32%
Minerals Daily Need Coverage Score
13%
21%
Comparison summary
Which food is lower in Saturated fat?
Cauliflower is lower in Saturated fat (difference - 1.996g)
Which food is cheaper?
Cauliflower is cheaper (difference - $0.4)
Which food is lower in Sugar?
Avocado is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Avocado contains less Sodium (difference - 23mg)
Which food is lower in glycemic index?
Avocado is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.