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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.
Cauliflower
Cauliflower
2
:
8
Wheat Bread
Wheat Bread
Contains more Potassium +34.1%
Contains less Sodium -95%
Contains more Calcium +650%
Contains more Iron +873.8%
Contains more Magnesium +293.3%
Contains more Phosphorus +327.3%
Contains more Zinc +444.4%
Contains more Copper +407.7%
Contains more Manganese +788.4%
Contains more Selenium +5466.7%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Potassium +34.1%
Contains less Sodium -95%
Contains more Calcium +650%
Contains more Iron +873.8%
Contains more Magnesium +293.3%
Contains more Phosphorus +327.3%
Contains more Zinc +444.4%
Contains more Copper +407.7%
Contains more Manganese +788.4%
Contains more Selenium +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.
Cauliflower
Cauliflower
4
:
5
Wheat Bread
Wheat Bread
Contains more Vitamin C +24000%
Contains more Vitamin B5 +46.3%
Contains more Vitamin B6 +20.3%
Contains more Vitamin K +171.9%
Contains more Vitamin E +200%
Contains more Vitamin B1 +778%
Contains more Vitamin B2 +536.7%
Contains more Vitamin B3 +1132.7%
Contains more Folate +50.9%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin C +24000%
Contains more Vitamin B5 +46.3%
Contains more Vitamin B6 +20.3%
Contains more Vitamin K +171.9%
Contains more Vitamin E +200%
Contains more Vitamin B1 +778%
Contains more Vitamin B2 +536.7%
Contains more Vitamin B3 +1132.7%
Contains more Folate +50.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
4
Wheat Bread
Wheat Bread
Contains more Water +280%
Contains more Protein +575%
Contains more Fats +1425%
Contains more Carbs +1022.1%
Contains more Other +264.5%
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Wheat Bread
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 Water +280%
Contains more Protein +575%
Contains more Fats +1425%
Contains more Carbs +1022.1%
Contains more Other +264.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Wheat Bread
Wheat Bread
Contains less Saturated Fat -86.9%
Contains more Monounsaturated Fat +2897.1%
Contains more Polyunsaturated fat +5448.4%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains less Saturated Fat -86.9%
Contains more Monounsaturated Fat +2897.1%
Contains more Polyunsaturated fat +5448.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Wheat Bread
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Wheat Bread Opinion
Net carbs 2.97g 51.07g Wheat Bread
Protein 1.92g 12.96g Wheat Bread
Fats 0.28g 4.27g Wheat Bread
Carbs 4.97g 55.77g Wheat Bread
Calories 25kcal 313kcal Wheat Bread
Fructose 0.97g Cauliflower
Sugar 1.91g 6.42g Cauliflower
Fiber 2g 4.7g Wheat Bread
Calcium 22mg 165mg Wheat Bread
Iron 0.42mg 4.09mg Wheat Bread
Magnesium 15mg 59mg Wheat Bread
Phosphorus 44mg 188mg Wheat Bread
Potassium 299mg 223mg Cauliflower
Sodium 30mg 601mg Cauliflower
Zinc 0.27mg 1.47mg Wheat Bread
Copper 0.039mg 0.198mg Wheat Bread
Manganese 0.155mg 1.377mg Wheat Bread
Selenium 0.6µg 33.4µg Wheat Bread
Vitamin E 0.08mg 0.24mg Wheat Bread
Vitamin C 48.2mg 0.2mg Cauliflower
Vitamin B1 0.05mg 0.439mg Wheat Bread
Vitamin B2 0.06mg 0.382mg Wheat Bread
Vitamin B3 0.507mg 6.25mg Wheat Bread
Vitamin B5 0.667mg 0.456mg Cauliflower
Vitamin B6 0.184mg 0.153mg Cauliflower
Folate 57µg 86µg Wheat Bread
Vitamin K 15.5µg 5.7µg Cauliflower
Tryptophan 0.02mg 0.092mg Wheat Bread
Threonine 0.076mg 0.299mg Wheat Bread
Isoleucine 0.071mg 0.258mg Wheat Bread
Leucine 0.106mg 0.461mg Wheat Bread
Lysine 0.217mg 0.215mg Cauliflower
Methionine 0.02mg 0.105mg Wheat Bread
Phenylalanine 0.065mg 0.315mg Wheat Bread
Valine 0.125mg 0.31mg Wheat Bread
Histidine 0.056mg 0.15mg Wheat Bread
Saturated Fat 0.13g 0.989g Cauliflower
Monounsaturated Fat 0.034g 1.019g Wheat Bread
Polyunsaturated fat 0.031g 1.72g Wheat Bread
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Wheat Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Cauliflower
38%
Wheat Bread
Minerals Daily Need Coverage Score
13%
Cauliflower
89%
Wheat Bread

Comparison summary

Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 60)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.1)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 4.51g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 571mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.859g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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.