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  6. Cauliflower vs. Cocoa bean

Cauliflower vs. Cocoa bean — In-Depth Nutrition Comparison

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Differences between cauliflower and cocoa bean

  • Cauliflower has more vitamin C, while cocoa bean has more copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc.
  • Cocoa bean's daily need coverage for copper is 396% higher.
  • The amount of saturated fat in cauliflower is lower.

The food types used in this comparison are Cauliflower, raw and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Cauliflower vs Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more MagnesiumMagnesium +3073.3%
Contains more CalciumCalcium +404.5%
Contains more PotassiumPotassium +739.1%
Contains more IronIron +3595.2%
Contains more CopperCopper +9148.7%
Contains more ZincZinc +2259.3%
Contains more PhosphorusPhosphorus +1554.5%
Contains less SodiumSodium -36.7%
Contains more ManganeseManganese +2311%
Contains more SeleniumSelenium +2100%

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% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +162.6%
Contains more Vitamin B6Vitamin B6 +55.9%
Contains more Vitamin KVitamin K +545.8%
Contains more FolateFolate +78.1%
Contains more CholineCholine +288.6%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +666.7%
Contains more Vitamin B3Vitamin B3 +373.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Cocoa bean DV% diff.
Copper 0.039mg 3.607mg 396%
Iron 0.42mg 15.52mg 189%
Manganese 0.155mg 3.737mg 156%
Fiber 2g 29.8g 111%
Magnesium 15mg 476mg 110%
Phosphorus 44mg 728mg 98%
Potassium 299mg 2509mg 65%
Zinc 0.27mg 6.37mg 55%
Vitamin C 48.2mg 0mg 54%
Saturated fat 0.13g 7.76g 35%
Protein 1.92g 18.1g 32%
Vitamin B2 0.06mg 0.46mg 31%
Selenium 0.6µg 13.2µg 23%
Caffeine 0mg 78mg 20%
Fats 0.28g 13.1g 20%
Carbs 4.97g 58.3g 18%
Vitamin B3 0.507mg 2.4mg 12%
Monounsaturated fat 0.034g 4.39g 11%
Vitamin K 15.5µg 2.4µg 11%
Calories 25kcal 220kcal 10%
Calcium 22mg 111mg 9%
Vitamin B5 0.667mg 0.254mg 8%
Folate 57µg 32µg 6%
Choline 44.3mg 11.4mg 6%
Vitamin B1 0.05mg 0.11mg 5%
Vitamin B6 0.184mg 0.118mg 5%
Polyunsaturated fat 0.031g 0.42g 3%
Fructose 0.97g 1%
Net carbs 2.97g 28.5g N/A
Sugar 1.91g 1.76g N/A
Sodium 30mg 19mg 0%
Vitamin E 0.08mg 0.1mg 0%
Tryptophan 0.02mg 0.271mg 0%
Threonine 0.076mg 0.716mg 0%
Isoleucine 0.071mg 0.701mg 0%
Leucine 0.106mg 1.097mg 0%
Lysine 0.217mg 0.907mg 0%
Methionine 0.02mg 0.187mg 0%
Phenylalanine 0.065mg 0.869mg 0%
Valine 0.125mg 1.086mg 0%
Histidine 0.056mg 0.312mg 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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more WaterWater +3310%
Contains more ProteinProtein +842.7%
Contains more FatsFats +4578.6%
Contains more CarbsCarbs +1073%
Contains more OtherOther +926.3%

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +12811.8%
Contains more Poly. FatPolyunsaturated fat +1254.8%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.