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Cauliflower vs. Celtuce — In-Depth Nutrition Comparison

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Significant differences between cauliflower and celtuce

  • Cauliflower has more vitamin C, vitamin B6, and vitamin B5; however, celtuce is richer in vitamin A and manganese.
  • Celtuce covers your daily vitamin A needs 70% more than cauliflower.
  • Celtuce has 4 times less vitamin B6 than cauliflower. Cauliflower has 0.184mg of vitamin B6, while celtuce has 0.05mg.

Specific food types used in this comparison are Cauliflower, raw and Celtuce, raw.

Infographic

Cauliflower vs Celtuce 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 20% 12% 29% 21% 13% 7.4% 17% 1.4% 90% 4.9%
Contains more PhosphorusPhosphorus +12.8%
Contains more MagnesiumMagnesium +86.7%
Contains more CalciumCalcium +77.3%
Contains more PotassiumPotassium +10.4%
Contains more IronIron +31%
Contains less SodiumSodium -63.3%
Contains more ManganeseManganese +343.9%
Contains more SeleniumSelenium +50%
~equal in Copper ~0.04mg
~equal in Zinc ~0.27mg

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 65% 58% 0% 0% 14% 16% 10% 11% 12% 0% 0% 35% 0%
Contains more Vitamin CVitamin C +147.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +264.5%
Contains more Vitamin B6Vitamin B6 +268%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +23.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +16.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.055mg
~equal in Vitamin B3 ~0.55mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Celtuce DV% diff.
Vitamin C 48.2mg 19.5mg 32%
Manganese 0.155mg 0.688mg 23%
Vitamin A 0µg 175µg 19%
Vitamin K 15.5µg 13%
Vitamin B5 0.667mg 0.183mg 10%
Vitamin B6 0.184mg 0.05mg 10%
Choline 44.3mg 8%
Folate 57µg 46µg 3%
Magnesium 15mg 28mg 3%
Iron 0.42mg 0.55mg 2%
Protein 1.92g 0.85g 2%
Calcium 22mg 39mg 2%
Potassium 299mg 330mg 1%
Fiber 2g 1.7g 1%
Phosphorus 44mg 39mg 1%
Sodium 30mg 11mg 1%
Saturated fat 0.13g 1%
Vitamin E 0.08mg 1%
Fructose 0.97g 1%
Selenium 0.6µg 0.9µg 1%
Vitamin B2 0.06mg 0.07mg 1%
Calories 25kcal 18kcal 0%
Fats 0.28g 0.3g 0%
Carbs 4.97g 3.65g 0%
Net carbs 2.97g 1.95g N/A
Sugar 1.91g N/A
Copper 0.039mg 0.04mg 0%
Zinc 0.27mg 0.27mg 0%
Vitamin B1 0.05mg 0.055mg 0%
Vitamin B3 0.507mg 0.55mg 0%
Monounsaturated fat 0.034g 0%
Polyunsaturated fat 0.031g 0%
Tryptophan 0.02mg 0.006mg 0%
Threonine 0.076mg 0.039mg 0%
Isoleucine 0.071mg 0.055mg 0%
Leucine 0.106mg 0.052mg 0%
Lysine 0.217mg 0.055mg 0%
Methionine 0.02mg 0.01mg 0%
Phenylalanine 0.065mg 0.036mg 0%
Valine 0.125mg 0.046mg 0%
Histidine 0.056mg 0.015mg 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
4% 95%
Protein: 0.85 g
Fats: 0.3 g
Carbs: 3.65 g
Water: 94.5 g
Other: 0.7 g
Contains more ProteinProtein +125.9%
Contains more CarbsCarbs +36.2%
~equal in Fats ~0.3g
~equal in Water ~94.5g
~equal in Other ~0.7g

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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. Celtuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169990/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.