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  6. Cauliflower vs. Cheese sandwich

Cauliflower vs. Cheese sandwich — In-Depth Nutrition Comparison

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How are cauliflower and cheese sandwich different?

  • Cauliflower is richer in vitamin C, while cheese sandwich is higher in phosphorus, selenium, manganese, vitamin B2, iron, vitamin B1, and calcium.
  • Cauliflower covers your daily need for vitamin C, 52% more than cheese sandwich.
  • Cauliflower is lower in sodium.

Cauliflower, raw and Crackers, wheat, sandwich, with cheese filling types were used in this article.

Infographic

Cauliflower vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains less SodiumSodium -96.4%
Contains more MagnesiumMagnesium +260%
Contains more CalciumCalcium +827.3%
Contains more IronIron +523.8%
Contains more CopperCopper +310.3%
Contains more ZincZinc +222.2%
Contains more PhosphorusPhosphorus +768.2%
Contains more ManganeseManganese +598.7%
Contains more SeleniumSelenium +3950%
~equal in Potassium ~306mg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +3113.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +616%
Contains more Vitamin B2Vitamin B2 +611.7%
Contains more Vitamin B3Vitamin B3 +528.2%
Contains more Vitamin B6Vitamin B6 +41.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +12.3%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.622mg

All nutrients comparison - raw data values

Nutrient Cauliflower Cheese sandwich DV% diff.
Polyunsaturated fat 0.031g 9.166g 61%
Vitamin C 48.2mg 1.5mg 52%
Phosphorus 44mg 382mg 48%
Selenium 0.6µg 24.3µg 43%
Manganese 0.155mg 1.083mg 40%
Fats 0.28g 25g 38%
Sodium 30mg 839mg 35%
Vitamin B2 0.06mg 0.427mg 28%
Iron 0.42mg 2.62mg 28%
Monounsaturated fat 0.034g 10.351g 26%
Vitamin B1 0.05mg 0.358mg 26%
Calories 25kcal 497kcal 24%
Carbs 4.97g 58.2g 18%
Saturated fat 0.13g 4.129g 18%
Calcium 22mg 204mg 18%
Vitamin B3 0.507mg 3.185mg 17%
Protein 1.92g 9.8g 16%
Copper 0.039mg 0.16mg 13%
Vitamin K 15.5µg 13%
Magnesium 15mg 54mg 9%
Choline 44.3mg 8%
Vitamin B6 0.184mg 0.261mg 6%
Zinc 0.27mg 0.87mg 5%
Vitamin B12 0µg 0.12µg 5%
Fiber 2g 3.1g 4%
Folate 57µg 64µg 2%
Vitamin A 0µg 21µg 2%
Cholesterol 0mg 7mg 2%
Vitamin B5 0.667mg 0.622mg 1%
Fructose 0.97g 1%
Vitamin E 0.08mg 1%
Net carbs 2.97g 55.1g N/A
Potassium 299mg 306mg 0%
Sugar 1.91g N/A
Tryptophan 0.02mg 0.13mg 0%
Threonine 0.076mg 0.298mg 0%
Isoleucine 0.071mg 0.383mg 0%
Leucine 0.106mg 0.698mg 0%
Lysine 0.217mg 0.344mg 0%
Methionine 0.02mg 0.167mg 0%
Phenylalanine 0.065mg 0.472mg 0%
Valine 0.125mg 0.438mg 0%
Histidine 0.056mg 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2777.2%
Contains more ProteinProtein +410.4%
Contains more FatsFats +8828.6%
Contains more CarbsCarbs +1071%
Contains more OtherOther +400%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +30344.1%
Contains more Poly. FatPolyunsaturated fat +29467.7%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.