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  6. Cauliflower vs. Breadfruit

Cauliflower vs. Breadfruit — In-Depth Nutrition Comparison

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The main differences between cauliflower and breadfruit

  • Cauliflower is richer in vitamin C, vitamin K, folate, vitamin B6, and choline, yet breadfruit is richer in fiber and potassium.
  • Daily need coverage for vitamin C for cauliflower is 21% higher.
  • Cauliflower contains 31 times more vitamin K than breadfruit. Cauliflower contains 15.5µg of vitamin K, while breadfruit contains 0.5µg.
  • Cauliflower contains less sugar.

Food types used in this article are Cauliflower, raw and Breadfruit, raw.

Infographic

Cauliflower vs Breadfruit 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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more CalciumCalcium +29.4%
Contains more ZincZinc +125%
Contains more PhosphorusPhosphorus +46.7%
Contains more ManganeseManganese +158.3%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +63.9%
Contains more IronIron +28.6%
Contains more CopperCopper +115.4%
Contains less SodiumSodium -93.3%
~equal in Selenium ~0.6µg

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin CVitamin C +66.2%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +46%
Contains more Vitamin B6Vitamin B6 +84%
Contains more Vitamin KVitamin K +3000%
Contains more FolateFolate +307.1%
Contains more CholineCholine +352%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B3Vitamin B3 +77.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Breadfruit DV% diff.
Vitamin C 48.2mg 29mg 21%
Vitamin K 15.5µg 0.5µg 13%
Fiber 2g 4.9g 12%
Folate 57µg 14µg 11%
Carbs 4.97g 27.12g 7%
Choline 44.3mg 9.8mg 6%
Vitamin B6 0.184mg 0.1mg 6%
Potassium 299mg 490mg 6%
Copper 0.039mg 0.084mg 5%
Vitamin B1 0.05mg 0.11mg 5%
Calories 25kcal 103kcal 4%
Manganese 0.155mg 0.06mg 4%
Vitamin B5 0.667mg 0.457mg 4%
Protein 1.92g 1.07g 2%
Vitamin B2 0.06mg 0.03mg 2%
Vitamin B3 0.507mg 0.9mg 2%
Iron 0.42mg 0.54mg 2%
Phosphorus 44mg 30mg 2%
Magnesium 15mg 25mg 2%
Fructose 0.97g 1%
Zinc 0.27mg 0.12mg 1%
Calcium 22mg 17mg 1%
Sodium 30mg 2mg 1%
Fats 0.28g 0.23g 0%
Net carbs 2.97g 22.22g N/A
Sugar 1.91g 11g N/A
Vitamin E 0.08mg 0.1mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.13g 0.048g 0%
Monounsaturated fat 0.034g 0.034g 0%
Polyunsaturated fat 0.031g 0.066g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0.052mg 0%
Isoleucine 0.071mg 0.064mg 0%
Leucine 0.106mg 0.065mg 0%
Lysine 0.217mg 0.037mg 0%
Methionine 0.02mg 0.01mg 0%
Phenylalanine 0.065mg 0.026mg 0%
Valine 0.125mg 0.047mg 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
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +79.4%
Contains more FatsFats +21.7%
Contains more WaterWater +30.3%
Contains more CarbsCarbs +445.7%
Contains more OtherOther +22.4%

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
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains less Sat. FatSaturated fat -63.1%
Contains more Poly. FatPolyunsaturated fat +112.9%
~equal in Monounsaturated fat ~0.034g

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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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.