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  6. Cauliflower vs. Chuck steak

Cauliflower vs. Chuck steak — In-Depth Nutrition Comparison

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A recap on differences between cauliflower and chuck steak

  • Cauliflower has more vitamin C; however, chuck steak is higher in vitamin B12, zinc, selenium, vitamin B3, iron, phosphorus, and vitamin B6.
  • Chuck steak covers your daily vitamin B12 needs 126% more than cauliflower.
  • Cauliflower has less saturated fat.

Food varieties used in this article are Cauliflower, raw and Beef, chuck eye steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Cauliflower vs Chuck steak 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more CalciumCalcium +37.5%
Contains less SodiumSodium -57.7%
Contains more ManganeseManganese +1191.7%
Contains more MagnesiumMagnesium +46.7%
Contains more IronIron +483.3%
Contains more CopperCopper +97.4%
Contains more ZincZinc +3114.8%
Contains more PhosphorusPhosphorus +338.6%
Contains more SeleniumSelenium +4483.3%
~equal in Potassium ~325mg

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +868.8%
Contains more FolateFolate +850%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +32%
Contains more Vitamin B2Vitamin B2 +218.3%
Contains more Vitamin B3Vitamin B3 +819.7%
Contains more Vitamin B5Vitamin B5 +12.7%
Contains more Vitamin B6Vitamin B6 +102.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +78.3%

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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +66.7%
Contains more OtherOther +375%
Contains more ProteinProtein +1201%
Contains more FatsFats +6914.3%

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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +27714.7%
Contains more Poly. FatPolyunsaturated fat +2512.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Zinc 0.27mg 8.68mg 76%
Vitamin C 48.2mg 0mg 54%
Selenium 0.6µg 27.5µg 49%
Protein 1.92g 24.98g 46%
Saturated fat 0.13g 8.66g 39%
Fats 0.28g 19.64g 30%
Cholesterol 0mg 87mg 29%
Vitamin B3 0.507mg 4.663mg 26%
Iron 0.42mg 2.45mg 25%
Monounsaturated fat 0.034g 9.457g 24%
Phosphorus 44mg 193mg 21%
Vitamin B6 0.184mg 0.373mg 15%
Folate 57µg 6µg 13%
Calories 25kcal 277kcal 13%
Vitamin K 15.5µg 1.6µg 12%
Vitamin B2 0.06mg 0.191mg 10%
Fiber 2g 0g 8%
Choline 44.3mg 79mg 6%
Manganese 0.155mg 0.012mg 6%
Polyunsaturated fat 0.031g 0.81g 5%
Copper 0.039mg 0.077mg 4%
Magnesium 15mg 22mg 2%
Vitamin B5 0.667mg 0.752mg 2%
Carbs 4.97g 0g 2%
Sodium 30mg 71mg 2%
Potassium 299mg 325mg 1%
Fructose 0.97g 1%
Calcium 22mg 16mg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin D 0IU 5IU 1%
Vitamin A 0µg 7µg 1%
Vitamin B1 0.05mg 0.066mg 1%
Net carbs 2.97g 0g N/A
Sugar 1.91g 0g N/A
Vitamin E 0.08mg 0.1mg 0%
Trans fat 0g 1.287g N/A
Tryptophan 0.02mg 0.281mg 0%
Threonine 0.076mg 1.099mg 0%
Isoleucine 0.071mg 1.062mg 0%
Leucine 0.106mg 2.009mg 0%
Lysine 0.217mg 2.184mg 0%
Methionine 0.02mg 0.709mg 0%
Phenylalanine 0.065mg 0.951mg 0%
Valine 0.125mg 1.129mg 0%
Histidine 0.056mg 0.809mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.015g 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0g 0.006g N/A
Omega-6 - Linoleic acid 0.013g 0.619g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Chuck steak
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
55%
Chuck steak
Minerals Daily Need Coverage Score
13%
Cauliflower
65%
Chuck steak

Comparison summary

Which food is lower in Sugar?
Chuck steak
Chuck steak is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Chuck steak
Chuck steak is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Chuck steak
Chuck steak is relatively richer in minerals
Which food is richer in vitamins?
Chuck steak
Chuck steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 41mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 8.53g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.6)

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.