Cauliflower vs. Clam — In-Depth Nutrition Comparison
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The main differences between cauliflower and clam
- Cauliflower is richer in vitamin C, yet clam is richer in vitamin B12, selenium, copper, phosphorus, manganese, iron, vitamin B2, and zinc.
- Daily need coverage for vitamin B12 for clam is 4120% higher.
- Cauliflower contains 2 times more vitamin C than clam. Cauliflower contains 48.2mg of vitamin C, while clam contains 22.1mg.
- Cauliflower contains less sodium.
Food types used in this article are Cauliflower, raw and Mollusks, clam, mixed species, cooked, moist heat.
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.
| Contains less SodiumSodium | -97.5% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more CalciumCalcium | +318.2% |
| Contains more PotassiumPotassium | +110% |
| Contains more IronIron | +569% |
| Contains more CopperCopper | +1664.1% |
| Contains more ZincZinc | +911.1% |
| Contains more PhosphorusPhosphorus | +668.2% |
| Contains more ManganeseManganese | +545.2% |
| Contains more SeleniumSelenium | +10566.7% |
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.
| Contains more Vitamin CVitamin C | +118.1% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +67.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +96.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +200% |
| Contains more Vitamin B2Vitamin B2 | +610% |
| Contains more Vitamin B3Vitamin B3 | +561.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
25.55 g
Fats:
1.95 g
Carbs:
5.13 g
Water:
63.64 g
Other:
3.73 g
| Contains more WaterWater | +44.7% |
| Contains more ProteinProtein | +1230.7% |
| Contains more FatsFats | +596.4% |
| Contains more OtherOther | +390.8% |
~equal in
Carbs
~5.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated fat:
Sat. Fat
0.188 g
Monounsaturated fat:
Mono. Fat
0.172 g
Polyunsaturated fat:
Poly. Fat
0.552 g
| Contains less Sat. FatSaturated fat | -30.9% |
| Contains more Mono. FatMonounsaturated fat | +405.9% |
| Contains more Poly. FatPolyunsaturated fat | +1680.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 0µg | 98.89µg | 4120% |
| Selenium | 0.6µg | 64µg | 115% |
| Copper | 0.039mg | 0.688mg | 72% |
| Sodium | 30mg | 1202mg | 51% |
| Protein | 1.92g | 25.55g | 47% |
| Phosphorus | 44mg | 338mg | 42% |
| Manganese | 0.155mg | 1mg | 37% |
| Iron | 0.42mg | 2.81mg | 30% |
| Vitamin C | 48.2mg | 22.1mg | 29% |
| Vitamin B2 | 0.06mg | 0.426mg | 28% |
| Cholesterol | 0mg | 67mg | 22% |
| Zinc | 0.27mg | 2.73mg | 22% |
| Vitamin A | 0µg | 171µg | 19% |
| Vitamin B3 | 0.507mg | 3.354mg | 18% |
| Vitamin K | 15.5µg | 13% | |
| Potassium | 299mg | 628mg | 10% |
| Vitamin B1 | 0.05mg | 0.15mg | 8% |
| Fiber | 2g | 0g | 8% |
| Choline | 44.3mg | 8% | |
| Calcium | 22mg | 92mg | 7% |
| Folate | 57µg | 29µg | 7% |
| Vitamin B6 | 0.184mg | 0.11mg | 6% |
| Calories | 25kcal | 148kcal | 6% |
| Fats | 0.28g | 1.95g | 3% |
| Polyunsaturated fat | 0.031g | 0.552g | 3% |
| Vitamin E | 0.08mg | 1% | |
| Magnesium | 15mg | 18mg | 1% |
| Fructose | 0.97g | 1% | |
| Carbs | 4.97g | 5.13g | 0% |
| Net carbs | 2.97g | 5.13g | N/A |
| Sugar | 1.91g | N/A | |
| Vitamin B5 | 0.667mg | 0.68mg | 0% |
| Saturated fat | 0.13g | 0.188g | 0% |
| Monounsaturated fat | 0.034g | 0.172g | 0% |
| Tryptophan | 0.02mg | 0.286mg | 0% |
| Threonine | 0.076mg | 1.099mg | 0% |
| Isoleucine | 0.071mg | 1.112mg | 0% |
| Leucine | 0.106mg | 1.798mg | 0% |
| Lysine | 0.217mg | 1.909mg | 0% |
| Methionine | 0.02mg | 0.576mg | 0% |
| Phenylalanine | 0.065mg | 0.915mg | 0% |
| Valine | 0.125mg | 1.116mg | 0% |
| Histidine | 0.056mg | 0.49mg | 0% |
| Omega-3 - EPA | 0g | 0.138g | N/A |
| Omega-3 - DHA | 0g | 0.146g | N/A |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-3 - DPA | 0g | 0.104g | N/A |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
983%
Minerals Daily Need Coverage Score
13%
129%
Comparison summary
Which food is lower in Sugar?
Clam is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Clam is lower in glycemic index (difference - 27)
Which food is cheaper?
Clam is cheaper (difference - $0.4)
Which food is richer in minerals?
Clam is relatively richer in minerals
Which food is lower in Cholesterol?
Cauliflower is lower in Cholesterol (difference - 67mg)
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 1172mg)
Which food is lower in Saturated fat?
Cauliflower is lower in Saturated fat (difference - 0.058g)
Which food is richer in vitamins?
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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.