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  6. Cauliflower vs. Port Salut

Cauliflower vs. Port Salut — In-Depth Nutrition Comparison

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How are cauliflower and port Salut different?

  • Cauliflower is higher in vitamin C; however, port Salut is richer in calcium, vitamin B12, phosphorus, selenium, vitamin A, and zinc.
  • Daily need coverage for saturated fat for port Salut is 83% higher.
  • Cauliflower has less sodium.

Cauliflower, raw and Cheese, port de salut are the varieties used in this article.

Infographic

Cauliflower vs Port Salut 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains more PotassiumPotassium +119.9%
Contains more CopperCopper +77.3%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +1309.1%
Contains more MagnesiumMagnesium +60%
Contains more CalciumCalcium +2854.5%
Contains more ZincZinc +863%
Contains more PhosphorusPhosphorus +718.2%
Contains more SeleniumSelenium +2316.7%
~equal in Iron ~0.43mg

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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +257.1%
Contains more Vitamin B3Vitamin B3 +745%
Contains more Vitamin B5Vitamin B5 +217.6%
Contains more Vitamin B6Vitamin B6 +247.2%
Contains more Vitamin KVitamin K +545.8%
Contains more FolateFolate +216.7%
Contains more CholineCholine +187.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Cauliflower Port Salut DV% diff.
Saturated fat 0.13g 16.691g 75%
Vitamin B12 0µg 1.5µg 63%
Calcium 22mg 650mg 63%
Vitamin C 48.2mg 0mg 54%
Phosphorus 44mg 360mg 45%
Protein 1.92g 23.78g 44%
Fats 0.28g 28.2g 43%
Cholesterol 0mg 123mg 41%
Vitamin A 0µg 315µg 35%
Selenium 0.6µg 14.5µg 25%
Monounsaturated fat 0.034g 9.338g 23%
Sodium 30mg 534mg 22%
Zinc 0.27mg 2.6mg 21%
Calories 25kcal 352kcal 16%
Vitamin B2 0.06mg 0.24mg 14%
Vitamin K 15.5µg 2.4µg 11%
Folate 57µg 18µg 10%
Vitamin B6 0.184mg 0.053mg 10%
Vitamin B5 0.667mg 0.21mg 9%
Fiber 2g 0g 8%
Manganese 0.155mg 0.011mg 6%
Potassium 299mg 136mg 5%
Choline 44.3mg 15.4mg 5%
Polyunsaturated fat 0.031g 0.729g 5%
Vitamin B1 0.05mg 0.014mg 3%
Vitamin B3 0.507mg 0.06mg 3%
Vitamin D 0IU 21IU 3%
Vitamin D 0µg 0.5µg 3%
Copper 0.039mg 0.022mg 2%
Magnesium 15mg 24mg 2%
Fructose 0.97g 1%
Vitamin E 0.08mg 0.24mg 1%
Carbs 4.97g 0.57g 1%
Net carbs 2.97g 0.57g N/A
Iron 0.42mg 0.43mg 0%
Sugar 1.91g 0.57g N/A
Tryptophan 0.02mg 0.343mg 0%
Threonine 0.076mg 0.876mg 0%
Isoleucine 0.071mg 1.446mg 0%
Leucine 0.106mg 2.482mg 0%
Lysine 0.217mg 1.987mg 0%
Methionine 0.02mg 0.734mg 0%
Phenylalanine 0.065mg 1.323mg 0%
Valine 0.125mg 1.707mg 0%
Histidine 0.056mg 0.686mg 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
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more CarbsCarbs +771.9%
Contains more WaterWater +102.6%
Contains more ProteinProtein +1138.5%
Contains more FatsFats +9971.4%
Contains more OtherOther +163.2%

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
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +27364.7%
Contains more Poly. FatPolyunsaturated fat +2251.6%

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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. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.