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  6. Cauliflower vs. Wheat Bread

Cauliflower vs. Wheat Bread — In-Depth Nutrition Comparison

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Significant differences between cauliflower and wheat Bread

  • Cauliflower has more vitamin C; however, wheat Bread is richer in selenium, manganese, iron, vitamin B3, vitamin B1, vitamin B2, phosphorus, and copper.
  • Wheat Bread covers your daily selenium needs 60% more than cauliflower.
  • Wheat Bread has 241 times less vitamin C than cauliflower. Cauliflower has 48.2mg of vitamin C, while wheat Bread has 0.2mg.
  • Cauliflower contains less sodium.

Specific food types used in this comparison are Cauliflower, raw and Bread, wheat, toasted.

Infographic

Cauliflower vs Wheat Bread 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +34.1%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +293.3%
Contains more CalciumCalcium +650%
Contains more IronIron +873.8%
Contains more CopperCopper +407.7%
Contains more ZincZinc +444.4%
Contains more PhosphorusPhosphorus +327.3%
Contains more ManganeseManganese +788.4%
Contains more SeleniumSelenium +5466.7%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +24000%
Contains more Vitamin B5Vitamin B5 +46.3%
Contains more Vitamin B6Vitamin B6 +20.3%
Contains more Vitamin KVitamin K +171.9%
Contains more CholineCholine +100.5%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +778%
Contains more Vitamin B2Vitamin B2 +536.7%
Contains more Vitamin B3Vitamin B3 +1132.7%
Contains more FolateFolate +50.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Wheat Bread DV% diff.
Selenium 0.6µg 33.4µg 60%
Vitamin C 48.2mg 0.2mg 53%
Manganese 0.155mg 1.377mg 53%
Iron 0.42mg 4.09mg 46%
Vitamin B3 0.507mg 6.25mg 36%
Vitamin B1 0.05mg 0.439mg 32%
Vitamin B2 0.06mg 0.382mg 25%
Sodium 30mg 601mg 25%
Protein 1.92g 12.96g 22%
Phosphorus 44mg 188mg 21%
Copper 0.039mg 0.198mg 18%
Carbs 4.97g 55.77g 17%
Calories 25kcal 313kcal 14%
Calcium 22mg 165mg 14%
Zinc 0.27mg 1.47mg 11%
Polyunsaturated fat 0.031g 1.72g 11%
Fiber 2g 4.7g 11%
Magnesium 15mg 59mg 10%
Vitamin K 15.5µg 5.7µg 8%
Folate 57µg 86µg 7%
Fats 0.28g 4.27g 6%
Choline 44.3mg 22.1mg 4%
Saturated fat 0.13g 0.989g 4%
Vitamin B5 0.667mg 0.456mg 4%
Vitamin B6 0.184mg 0.153mg 2%
Potassium 299mg 223mg 2%
Monounsaturated fat 0.034g 1.019g 2%
Fructose 0.97g 1%
Vitamin E 0.08mg 0.24mg 1%
Net carbs 2.97g 51.07g N/A
Sugar 1.91g 6.42g N/A
Tryptophan 0.02mg 0.092mg 0%
Threonine 0.076mg 0.299mg 0%
Isoleucine 0.071mg 0.258mg 0%
Leucine 0.106mg 0.461mg 0%
Lysine 0.217mg 0.215mg 0%
Methionine 0.02mg 0.105mg 0%
Phenylalanine 0.065mg 0.315mg 0%
Valine 0.125mg 0.31mg 0%
Histidine 0.056mg 0.15mg 0%
Omega-3 - ALA 0.015g 0.161g 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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +280%
Contains more ProteinProtein +575%
Contains more FatsFats +1425%
Contains more CarbsCarbs +1022.1%
Contains more OtherOther +264.5%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -86.9%
Contains more Mono. FatMonounsaturated fat +2897.1%
Contains more Poly. FatPolyunsaturated fat +5448.4%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.