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  6. Cauliflower vs. Sponge cake

Cauliflower vs. Sponge cake — In-Depth Nutrition Comparison

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How are cauliflower and sponge cake different?

  • Cauliflower is higher in vitamin C and vitamin B6; however, sponge cake is richer in selenium, vitamin B2, vitamin B1,2, iron, vitamin B1, and phosphorus.
  • Daily need coverage for cholesterol for sponge cake is 57% higher.
  • Cauliflower has less sodium.

Cauliflower, raw and Cake, sponge, prepared from recipe are the varieties used in this article.

Infographic

Cauliflower vs Sponge cake infographic
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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.
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 6.4% 13% 12% 59% 19% 16% 43% 30% 22% 101%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +112.1%
Contains less SodiumSodium -86.8%
Contains more CalciumCalcium +90.9%
Contains more IronIron +276.2%
Contains more CopperCopper +43.6%
Contains more ZincZinc +118.5%
Contains more PhosphorusPhosphorus +127.3%
Contains more SeleniumSelenium +2983.3%
~equal in Manganese ~0.167mg

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% 26% 0% 0% 40% 69% 23% 33% 14% 46% 0% 29% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +22.2%
Contains more Vitamin B6Vitamin B6 +211.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +46.2%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +218%
Contains more Vitamin B2Vitamin B2 +401.7%
Contains more Vitamin B3Vitamin B3 +137.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Cauliflower Sponge cake DV% diff.
Cholesterol 0mg 170mg 57%
Vitamin C 48.2mg 0mg 54%
Selenium 0.6µg 18.5µg 33%
Vitamin B2 0.06mg 0.301mg 19%
Carbs 4.97g 57.7g 18%
Iron 0.42mg 1.58mg 15%
Vitamin B12 0µg 0.37µg 15%
Calories 25kcal 297kcal 14%
Vitamin K 15.5µg 13%
Protein 1.92g 7.3g 11%
Vitamin B6 0.184mg 0.059mg 10%
Sodium 30mg 228mg 9%
Vitamin A 0µg 77µg 9%
Vitamin B1 0.05mg 0.159mg 9%
Fiber 2g 8%
Phosphorus 44mg 100mg 8%
Choline 44.3mg 8%
Fats 0.28g 4.3g 6%
Saturated fat 0.13g 1.301g 5%
Potassium 299mg 141mg 5%
Folate 57µg 39µg 5%
Monounsaturated fat 0.034g 1.576g 4%
Polyunsaturated fat 0.031g 0.649g 4%
Vitamin B3 0.507mg 1.204mg 4%
Zinc 0.27mg 0.59mg 3%
Vitamin B5 0.667mg 0.546mg 2%
Copper 0.039mg 0.056mg 2%
Calcium 22mg 42mg 2%
Fructose 0.97g 1%
Vitamin E 0.08mg 1%
Magnesium 15mg 9mg 1%
Manganese 0.155mg 0.167mg 1%
Net carbs 2.97g 57.7g N/A
Sugar 1.91g N/A
Tryptophan 0.02mg 0.089mg 0%
Threonine 0.076mg 0.308mg 0%
Isoleucine 0.071mg 0.35mg 0%
Leucine 0.106mg 0.59mg 0%
Lysine 0.217mg 0.418mg 0%
Methionine 0.02mg 0.192mg 0%
Phenylalanine 0.065mg 0.374mg 0%
Valine 0.125mg 0.395mg 0%
Histidine 0.056mg 0.172mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.015g N/A
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
7% 4% 58% 29%
Protein: 7.3 g
Fats: 4.3 g
Carbs: 57.7 g
Water: 29.4 g
Other: 1.3 g
Contains more WaterWater +213.2%
Contains more ProteinProtein +280.2%
Contains more FatsFats +1435.7%
Contains more CarbsCarbs +1061%
Contains more OtherOther +71.1%

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
37% 45% 18%
Saturated fat: Sat. Fat 1.301 g
Monounsaturated fat: Mono. Fat 1.576 g
Polyunsaturated fat: Poly. Fat 0.649 g
Contains less Sat. FatSaturated fat -90%
Contains more Mono. FatMonounsaturated fat +4535.3%
Contains more Poly. FatPolyunsaturated fat +1993.5%

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. Sponge cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172707/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.