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  6. Cauliflower vs. Bagel

Cauliflower vs. Bagel — In-Depth Nutrition Comparison

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Summary of differences between cauliflower and bagel

  • Cauliflower has more vitamin C and vitamin K; however, bagel is higher in manganese, selenium, vitamin B1, iron, vitamin B3, copper, and phosphorus.
  • Bagel covers your daily need for manganese, 55% more than cauliflower.
  • Cauliflower has less sodium.

These are the specific foods used in this comparison Cauliflower, raw and Bagels, wheat.

Infographic

Cauliflower vs Bagel 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%
Bagel
Bagel
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Contains more PotassiumPotassium +81.2%
Contains less SodiumSodium -93.2%
Contains more MagnesiumMagnesium +240%
Contains more IronIron +557.1%
Contains more CopperCopper +348.7%
Contains more ZincZinc +307.4%
Contains more PhosphorusPhosphorus +222.7%
Contains more ManganeseManganese +822.6%
Contains more SeleniumSelenium +4683.3%
~equal in Calcium ~20mg

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%
Bagel
Bagel
5
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% 0% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +77.9%
Contains more Vitamin B6Vitamin B6 +25.2%
Contains more Vitamin KVitamin K +933.3%
Contains more CholineCholine +352%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +706%
Contains more Vitamin B2Vitamin B2 +248.3%
Contains more Vitamin B3Vitamin B3 +564.7%
Contains more FolateFolate +33.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Bagel DV% diff.
Manganese 0.155mg 1.43mg 55%
Vitamin C 48.2mg 0mg 54%
Selenium 0.6µg 28.7µg 51%
Vitamin B1 0.05mg 0.403mg 29%
Iron 0.42mg 2.76mg 29%
Vitamin B3 0.507mg 3.37mg 18%
Sodium 30mg 439mg 18%
Protein 1.92g 10.2g 17%
Carbs 4.97g 48.89g 15%
Copper 0.039mg 0.175mg 15%
Phosphorus 44mg 142mg 14%
Vitamin K 15.5µg 1.5µg 12%
Vitamin B2 0.06mg 0.209mg 11%
Calories 25kcal 250kcal 11%
Magnesium 15mg 51mg 9%
Zinc 0.27mg 1.1mg 8%
Fiber 2g 4.1g 8%
Choline 44.3mg 9.8mg 6%
Polyunsaturated fat 0.031g 0.936g 6%
Vitamin B5 0.667mg 0.375mg 6%
Folate 57µg 76µg 5%
Potassium 299mg 165mg 4%
Vitamin B6 0.184mg 0.147mg 3%
Vitamin E 0.08mg 0.32mg 2%
Fats 0.28g 1.53g 2%
Fructose 0.97g 1%
Monounsaturated fat 0.034g 0.29g 1%
Saturated fat 0.13g 0g 1%
Net carbs 2.97g 44.79g N/A
Calcium 22mg 20mg 0%
Sugar 1.91g 6.12g N/A
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
Bagel
Bagel
4
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more WaterWater +145.2%
Contains more ProteinProtein +431.3%
Contains more FatsFats +446.4%
Contains more CarbsCarbs +883.7%
Contains more OtherOther +140.8%

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
Bagel
Bagel
3
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Contains less Sat. FatSaturated fat -100%
Contains more Mono. FatMonounsaturated fat +752.9%
Contains more Poly. FatPolyunsaturated fat +2919.4%

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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. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.