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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 B12, Iron, Vitamin B1, and Vitamin A RAE.
  • Daily need coverage for Cholesterol from 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
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
3
:
7
Sponge cake
Sponge cake
Contains more Magnesium +66.7%
Contains more Potassium +112.1%
Contains less Sodium -86.8%
Contains more Calcium +90.9%
Contains more Iron +276.2%
Contains more Phosphorus +127.3%
Contains more Zinc +118.5%
Contains more Copper +43.6%
Contains more Selenium +2983.3%
Equal in Manganese - 0.167
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Sponge cake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 60% 7% 43% 13% 30% 17% 19% 22% 101%
Contains more Magnesium +66.7%
Contains more Potassium +112.1%
Contains less Sodium -86.8%
Contains more Calcium +90.9%
Contains more Iron +276.2%
Contains more Phosphorus +127.3%
Contains more Zinc +118.5%
Contains more Copper +43.6%
Contains more Selenium +2983.3%
Equal in Manganese - 0.167

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
7
:
5
Sponge cake
Sponge cake
Contains more Vitamin C +∞%
Contains more Vitamin B5 +22.2%
Contains more Vitamin B6 +211.9%
Contains more Folate +46.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +218%
Contains more Vitamin B2 +401.7%
Contains more Vitamin B3 +137.5%
Contains more Vitamin B12 +∞%
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%
Sponge cake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 0% 40% 70% 23% 33% 14% 30% 47% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +22.2%
Contains more Vitamin B6 +211.9%
Contains more Folate +46.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +218%
Contains more Vitamin B2 +401.7%
Contains more Vitamin B3 +137.5%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
4
Sponge cake
Sponge cake
Contains more Water +213.2%
Contains more Protein +280.2%
Contains more Fats +1435.7%
Contains more Carbs +1061%
Contains more Other +71.1%
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Sponge cake
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 Water +213.2%
Contains more Protein +280.2%
Contains more Fats +1435.7%
Contains more Carbs +1061%
Contains more Other +71.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Sponge cake
Sponge cake
Contains less Saturated Fat -90%
Contains more Monounsaturated Fat +4535.3%
Contains more Polyunsaturated fat +1993.5%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Sponge cake
37% 45% 18%
Saturated Fat: 1.301 g
Monounsaturated Fat: 1.576 g
Polyunsaturated fat: 0.649 g
Contains less Saturated Fat -90%
Contains more Monounsaturated Fat +4535.3%
Contains more Polyunsaturated fat +1993.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Sponge cake Opinion
Net carbs 2.97g 57.7g Sponge cake
Protein 1.92g 7.3g Sponge cake
Fats 0.28g 4.3g Sponge cake
Carbs 4.97g 57.7g Sponge cake
Calories 25kcal 297kcal Sponge cake
Fructose 0.97g Cauliflower
Sugar 1.91g Sponge cake
Fiber 2g Cauliflower
Calcium 22mg 42mg Sponge cake
Iron 0.42mg 1.58mg Sponge cake
Magnesium 15mg 9mg Cauliflower
Phosphorus 44mg 100mg Sponge cake
Potassium 299mg 141mg Cauliflower
Sodium 30mg 228mg Cauliflower
Zinc 0.27mg 0.59mg Sponge cake
Copper 0.039mg 0.056mg Sponge cake
Manganese 0.155mg 0.167mg Sponge cake
Selenium 0.6µg 18.5µg Sponge cake
Vitamin A 0IU 258IU Sponge cake
Vitamin A RAE 0µg 77µg Sponge cake
Vitamin E 0.08mg Cauliflower
Vitamin C 48.2mg 0mg Cauliflower
Vitamin B1 0.05mg 0.159mg Sponge cake
Vitamin B2 0.06mg 0.301mg Sponge cake
Vitamin B3 0.507mg 1.204mg Sponge cake
Vitamin B5 0.667mg 0.546mg Cauliflower
Vitamin B6 0.184mg 0.059mg Cauliflower
Folate 57µg 39µg Cauliflower
Vitamin B12 0µg 0.37µg Sponge cake
Vitamin K 15.5µg Cauliflower
Tryptophan 0.02mg 0.089mg Sponge cake
Threonine 0.076mg 0.308mg Sponge cake
Isoleucine 0.071mg 0.35mg Sponge cake
Leucine 0.106mg 0.59mg Sponge cake
Lysine 0.217mg 0.418mg Sponge cake
Methionine 0.02mg 0.192mg Sponge cake
Phenylalanine 0.065mg 0.374mg Sponge cake
Valine 0.125mg 0.395mg Sponge cake
Histidine 0.056mg 0.172mg Sponge cake
Cholesterol 0mg 170mg Cauliflower
Saturated Fat 0.13g 1.301g Cauliflower
Omega-3 - DHA 0g 0.015g Sponge cake
Omega-3 - EPA 0g 0.001g Sponge cake
Monounsaturated Fat 0.034g 1.576g Sponge cake
Polyunsaturated fat 0.031g 0.649g Sponge cake
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Sponge cake
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
22%
Sponge cake
Minerals Daily Need Coverage Score
13%
Cauliflower
32%
Sponge cake

Comparison summary

Which food is lower in Sugar?
Sponge cake
Sponge cake is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Sponge cake
Sponge cake is lower in glycemic index (difference - 46)
Which food is cheaper?
Sponge cake
Sponge cake is cheaper (difference - $0.4)
Which food is richer in minerals?
Sponge cake
Sponge cake is relatively richer in minerals
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 198mg)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 170mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 1.171g)
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. 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.