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Cauliflower vs. Cashew — In-Depth Nutrition Comparison

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Important differences between cauliflower and cashew

  • Cauliflower has more vitamin C; however, cashew has more copper, phosphorus, iron, magnesium, manganese, zinc, selenium, and vitamin B1.
  • Cashew's daily need coverage for copper is 240% more.
  • Cauliflower has 96 times more vitamin C than cashew. Cauliflower has 48.2mg of vitamin C, while cashew has 0.5mg.
  • Cauliflower is lower in saturated fat.

The food varieties used in the comparison are Cauliflower, raw and Nuts, cashew nuts, raw.

Infographic

Cauliflower vs Cashew 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%
Cashew
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more MagnesiumMagnesium +1846.7%
Contains more CalciumCalcium +68.2%
Contains more PotassiumPotassium +120.7%
Contains more IronIron +1490.5%
Contains more CopperCopper +5528.2%
Contains more ZincZinc +2040.7%
Contains more PhosphorusPhosphorus +1247.7%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +967.7%
Contains more SeleniumSelenium +3216.7%

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%
Cashew
6
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 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin CVitamin C +9540%
Contains more FolateFolate +128%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +1025%
Contains more Vitamin B1Vitamin B1 +746%
Contains more Vitamin B3Vitamin B3 +109.5%
Contains more Vitamin B5Vitamin B5 +29.5%
Contains more Vitamin B6Vitamin B6 +126.6%
Contains more Vitamin KVitamin K +120%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.058mg
~equal in Vitamin B12 ~0µg

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
Cashew
4
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more WaterWater +1670.6%
Contains more ProteinProtein +849%
Contains more FatsFats +15560.7%
Contains more CarbsCarbs +507.4%
Contains more OtherOther +234.2%

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
Cashew
2
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +69891.2%
Contains more Poly. FatPolyunsaturated fat +25206.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cashew
2
80% 20%
Starch: 23.49 g
Sucrose: 5.81 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +1780%
Contains more FructoseFructose +1840%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Cashew DV% diff.
Copper 0.039mg 2.195mg 240%
Phosphorus 44mg 593mg 78%
Iron 0.42mg 6.68mg 78%
Fats 0.28g 43.85g 67%
Magnesium 15mg 292mg 66%
Manganese 0.155mg 1.655mg 65%
Monounsaturated fat 0.034g 23.797g 59%
Vitamin C 48.2mg 0.5mg 53%
Polyunsaturated fat 0.031g 7.845g 52%
Zinc 0.27mg 5.78mg 50%
Saturated fat 0.13g 7.783g 35%
Selenium 0.6µg 19.9µg 35%
Protein 1.92g 18.22g 33%
Vitamin B1 0.05mg 0.423mg 31%
Calories 25kcal 553kcal 26%
Vitamin B6 0.184mg 0.417mg 18%
Vitamin K 15.5µg 34.1µg 16%
Potassium 299mg 660mg 11%
Starch 23.49g 10%
Carbs 4.97g 30.19g 8%
Folate 57µg 25µg 8%
Choline 44.3mg 8%
Vitamin E 0.08mg 0.9mg 5%
Fiber 2g 3.3g 5%
Vitamin B5 0.667mg 0.864mg 4%
Vitamin B3 0.507mg 1.062mg 3%
Calcium 22mg 37mg 2%
Fructose 0.97g 0.05g 1%
Sodium 30mg 12mg 1%
Net carbs 2.97g 26.89g N/A
Sugar 1.91g 5.91g N/A
Vitamin B2 0.06mg 0.058mg 0%
Tryptophan 0.02mg 0.287mg 0%
Threonine 0.076mg 0.688mg 0%
Isoleucine 0.071mg 0.789mg 0%
Leucine 0.106mg 1.472mg 0%
Lysine 0.217mg 0.928mg 0%
Methionine 0.02mg 0.362mg 0%
Phenylalanine 0.065mg 0.951mg 0%
Valine 0.125mg 1.094mg 0%
Histidine 0.056mg 0.456mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Cashew
Minerals Daily Need Coverage Score
13%
Cauliflower
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 4g)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 7.653g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $2.1)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Cashew
Cashew is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.