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Cauliflower vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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How are cauliflower and parmigiano-Reggiano different?

  • Cauliflower is higher in vitamin C; however, parmigiano-Reggiano is richer in calcium, phosphorus, vitamin B12, vitamin B2, zinc, and selenium.
  • Daily need coverage for calcium for parmigiano-Reggiano is 109% higher.
  • Cauliflower has less sodium.

Cauliflower, raw and Cheese, parmesan, dry grated, reduced fat are the varieties used in this article.

Infographic

Cauliflower vs Parmigiano-Reggiano 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Contains more PotassiumPotassium +139.2%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +82.4%
Contains more MagnesiumMagnesium +153.3%
Contains more CalciumCalcium +4940.9%
Contains more IronIron +114.3%
Contains more CopperCopper +510.3%
Contains more ZincZinc +1333.3%
Contains more PhosphorusPhosphorus +1556.8%
Contains more SeleniumSelenium +2850%

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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +72.4%
Contains more Vitamin B3Vitamin B3 +344.7%
Contains more Vitamin B5Vitamin B5 +105.2%
Contains more Vitamin B6Vitamin B6 +275.5%
Contains more Vitamin KVitamin K +811.8%
Contains more FolateFolate +470%
Contains more CholineCholine +114%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +710%
Contains more Vitamin B12Vitamin B12 +∞%

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
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more CarbsCarbs +262.8%
Contains more WaterWater +82%
Contains more ProteinProtein +941.7%
Contains more FatsFats +7042.9%
Contains more OtherOther +956.6%

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
67% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +17835.3%
Contains more Poly. FatPolyunsaturated fat +1390.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Parmigiano-Reggiano DV% diff.
Calcium 22mg 1109mg 109%
Phosphorus 44mg 729mg 98%
Vitamin B12 0µg 2.26µg 94%
Sodium 30mg 1529mg 65%
Saturated fat 0.13g 13.317g 60%
Vitamin C 48.2mg 0mg 54%
Protein 1.92g 20g 36%
Vitamin B2 0.06mg 0.486mg 33%
Zinc 0.27mg 3.87mg 33%
Selenium 0.6µg 17.7µg 31%
Fats 0.28g 20g 30%
Cholesterol 0mg 88mg 29%
Copper 0.039mg 0.238mg 22%
Vitamin A 0µg 160µg 18%
Monounsaturated fat 0.034g 6.098g 15%
Folate 57µg 10µg 12%
Vitamin K 15.5µg 1.7µg 12%
Calories 25kcal 265kcal 12%
Vitamin B6 0.184mg 0.049mg 10%
Fiber 2g 0g 8%
Vitamin B5 0.667mg 0.325mg 7%
Iron 0.42mg 0.9mg 6%
Potassium 299mg 125mg 5%
Magnesium 15mg 38mg 5%
Choline 44.3mg 20.7mg 4%
Manganese 0.155mg 0.085mg 3%
Polyunsaturated fat 0.031g 0.462g 3%
Vitamin B1 0.05mg 0.029mg 2%
Vitamin B3 0.507mg 0.114mg 2%
Vitamin D 0IU 15IU 2%
Vitamin D 0µg 0.4µg 2%
Fructose 0.97g 1%
Vitamin E 0.08mg 0.17mg 1%
Carbs 4.97g 1.37g 1%
Net carbs 2.97g 1.37g N/A
Sugar 1.91g 0g N/A
Tryptophan 0.02mg 0.24mg 0%
Threonine 0.076mg 1.519mg 0%
Isoleucine 0.071mg 1.2mg 0%
Leucine 0.106mg 2.983mg 0%
Lysine 0.217mg 2.459mg 0%
Methionine 0.02mg 0.369mg 0%
Phenylalanine 0.065mg 1.604mg 0%
Valine 0.125mg 1.498mg 0%
Histidine 0.056mg 0.752mg 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 Parmigiano-Reggiano
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
40%
Parmigiano-Reggiano
Minerals Daily Need Coverage Score
13%
Cauliflower
121%
Parmigiano-Reggiano

Comparison summary

Which food is lower in Sugar?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Parmigiano-Reggiano
Parmigiano-Reggiano is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Parmigiano-Reggiano
Parmigiano-Reggiano is relatively richer in minerals
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 1499mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 13.187g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $2.8)
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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.