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  6. Cauliflower vs. Chicken meat

Cauliflower vs. Chicken meat — In-Depth Nutrition Comparison

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The main differences between Cauliflower and Chicken meat

  • Cauliflower is richer in Vitamin C, and Folate, yet Chicken meat is richer in Vitamin B3, Selenium, Phosphorus, Vitamin B6, Zinc, and Vitamin B12.
  • Daily need coverage for Vitamin C from Cauliflower is 54% higher.
  • Cauliflower contains 11 times more Folate than Chicken meat. Cauliflower contains 57µg of Folate, while Chicken meat contains 5µg.
  • Cauliflower contains less Saturated Fat.

Food types used in this article are Cauliflower, raw and Chicken, broilers or fryers, meat and skin, cooked, roasted.

Infographic

Cauliflower vs Chicken meat 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.
Cauliflower
Cauliflower
4
:
6
Chicken meat
Chicken meat
Contains more Calcium +46.7%
Contains more Potassium +34.1%
Contains less Sodium -63.4%
Contains more Manganese +675%
Contains more Iron +200%
Contains more Magnesium +53.3%
Contains more Phosphorus +313.6%
Contains more Zinc +618.5%
Contains more Copper +69.2%
Contains more Selenium +3883.3%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Chicken meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 48% 17% 78% 20% 11% 53% 22% 3% 131%
Contains more Calcium +46.7%
Contains more Potassium +34.1%
Contains less Sodium -63.4%
Contains more Manganese +675%
Contains more Iron +200%
Contains more Magnesium +53.3%
Contains more Phosphorus +313.6%
Contains more Zinc +618.5%
Contains more Copper +69.2%
Contains more Selenium +3883.3%

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.
Cauliflower
Cauliflower
3
:
8
Chicken meat
Chicken meat
Contains more Vitamin C +∞%
Contains more Folate +1040%
Contains more Vitamin K +545.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +237.5%
Contains more Vitamin B1 +26%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +1574%
Contains more Vitamin B5 +54.4%
Contains more Vitamin B6 +117.4%
Contains more Vitamin B12 +∞%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Chicken meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 6% 0% 0% 16% 39% 160% 62% 93% 4% 38% 6%
Contains more Vitamin C +∞%
Contains more Folate +1040%
Contains more Vitamin K +545.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +237.5%
Contains more Vitamin B1 +26%
Contains more Vitamin B2 +180%
Contains more Vitamin B3 +1574%
Contains more Vitamin B5 +54.4%
Contains more Vitamin B6 +117.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
3
:
2
Chicken meat
Chicken meat
Contains more Carbs +∞%
Contains more Water +54.9%
Contains more Protein +1321.9%
Contains more Fats +4757.1%
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Chicken meat
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more Carbs +∞%
Contains more Water +54.9%
Contains more Protein +1321.9%
Contains more Fats +4757.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Chicken meat
Chicken meat
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +15605.9%
Contains more Polyunsaturated fat +9480.6%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Chicken meat
31% 44% 25%
Saturated Fat: 3.79 g
Monounsaturated Fat: 5.34 g
Polyunsaturated fat: 2.97 g
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +15605.9%
Contains more Polyunsaturated fat +9480.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Chicken meat Opinion
Net carbs 2.97g 0g Cauliflower
Protein 1.92g 27.3g Chicken meat
Fats 0.28g 13.6g Chicken meat
Carbs 4.97g 0g Cauliflower
Calories 25kcal 239kcal Chicken meat
Fructose 0.97g Cauliflower
Sugar 1.91g 0g Chicken meat
Fiber 2g 0g Cauliflower
Calcium 22mg 15mg Cauliflower
Iron 0.42mg 1.26mg Chicken meat
Magnesium 15mg 23mg Chicken meat
Phosphorus 44mg 182mg Chicken meat
Potassium 299mg 223mg Cauliflower
Sodium 30mg 82mg Cauliflower
Zinc 0.27mg 1.94mg Chicken meat
Copper 0.039mg 0.066mg Chicken meat
Manganese 0.155mg 0.02mg Cauliflower
Selenium 0.6µg 23.9µg Chicken meat
Vitamin A 0IU 161IU Chicken meat
Vitamin A RAE 0µg 48µg Chicken meat
Vitamin E 0.08mg 0.27mg Chicken meat
Vitamin D 0IU 2IU Chicken meat
Vitamin C 48.2mg 0mg Cauliflower
Vitamin B1 0.05mg 0.063mg Chicken meat
Vitamin B2 0.06mg 0.168mg Chicken meat
Vitamin B3 0.507mg 8.487mg Chicken meat
Vitamin B5 0.667mg 1.03mg Chicken meat
Vitamin B6 0.184mg 0.4mg Chicken meat
Folate 57µg 5µg Cauliflower
Vitamin B12 0µg 0.3µg Chicken meat
Vitamin K 15.5µg 2.4µg Cauliflower
Tryptophan 0.02mg 0.305mg Chicken meat
Threonine 0.076mg 1.128mg Chicken meat
Isoleucine 0.071mg 1.362mg Chicken meat
Leucine 0.106mg 1.986mg Chicken meat
Lysine 0.217mg 2.223mg Chicken meat
Methionine 0.02mg 0.726mg Chicken meat
Phenylalanine 0.065mg 1.061mg Chicken meat
Valine 0.125mg 1.325mg Chicken meat
Histidine 0.056mg 0.802mg Chicken meat
Cholesterol 0mg 88mg Cauliflower
Saturated Fat 0.13g 3.79g Cauliflower
Omega-3 - DHA 0g 0.04g Chicken meat
Omega-3 - EPA 0g 0.01g Chicken meat
Omega-3 - DPA 0g 0.02g Chicken meat
Monounsaturated Fat 0.034g 5.34g Chicken meat
Polyunsaturated fat 0.031g 2.97g Chicken meat
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Chicken meat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Chicken meat
Minerals Daily Need Coverage Score
13%
Cauliflower
38%
Chicken meat

Comparison summary

Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Chicken meat
Chicken meat is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Chicken meat
Chicken meat is relatively richer in minerals
Which food is richer in vitamins?
Chicken meat
Chicken meat is relatively richer in vitamins
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 3.66g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.6)

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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.