Cauliflower vs. Coconut — In-Depth Nutrition Comparison
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How are cauliflower and coconut different?
- Cauliflower is higher in vitamin C, vitamin K, and vitamin B6; however, coconut is richer in manganese, copper, fiber, iron, selenium, and phosphorus.
- Daily need coverage for saturated fat for coconut is 148% higher.
- Cauliflower contains 78 times more vitamin K than coconut. While cauliflower contains 15.5µg of vitamin K, coconut contains only 0.2µg.
- Cauliflower has less saturated fat.
Cauliflower, raw and Nuts, coconut meat, raw are the varieties used in this article.
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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 more CalciumCalcium | +57.1% |
| Contains more MagnesiumMagnesium | +113.3% |
| Contains more PotassiumPotassium | +19.1% |
| Contains more IronIron | +478.6% |
| Contains more CopperCopper | +1015.4% |
| Contains more ZincZinc | +307.4% |
| Contains more PhosphorusPhosphorus | +156.8% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +867.7% |
| Contains more SeleniumSelenium | +1583.3% |
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.
| Contains more Vitamin CVitamin C | +1360.6% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B5Vitamin B5 | +122.3% |
| Contains more Vitamin B6Vitamin B6 | +240.7% |
| Contains more Vitamin KVitamin K | +7650% |
| Contains more FolateFolate | +119.2% |
| Contains more CholineCholine | +266.1% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B1Vitamin B1 | +32% |
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:
3.33 g
Fats:
33.49 g
Carbs:
15.23 g
Water:
46.99 g
Other:
0.96 g
| Contains more WaterWater | +95.9% |
| Contains more ProteinProtein | +73.4% |
| Contains more FatsFats | +11860.7% |
| Contains more CarbsCarbs | +206.4% |
| Contains more OtherOther | +26.3% |
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
29.698 g
Monounsaturated fat:
Mono. Fat
1.425 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +4091.2% |
| Contains more Poly. FatPolyunsaturated fat | +1080.6% |
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 Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 0.13g | 29.698g | 134% |
| Manganese | 0.155mg | 1.5mg | 58% |
| Fats | 0.28g | 33.49g | 51% |
| Vitamin C | 48.2mg | 3.3mg | 50% |
| Copper | 0.039mg | 0.435mg | 44% |
| Fiber | 2g | 9g | 28% |
| Iron | 0.42mg | 2.43mg | 25% |
| Selenium | 0.6µg | 10.1µg | 17% |
| Calories | 25kcal | 354kcal | 16% |
| Vitamin K | 15.5µg | 0.2µg | 13% |
| Vitamin B6 | 0.184mg | 0.054mg | 10% |
| Phosphorus | 44mg | 113mg | 10% |
| Folate | 57µg | 26µg | 8% |
| Zinc | 0.27mg | 1.1mg | 8% |
| Vitamin B5 | 0.667mg | 0.3mg | 7% |
| Choline | 44.3mg | 12.1mg | 6% |
| Magnesium | 15mg | 32mg | 4% |
| Protein | 1.92g | 3.33g | 3% |
| Carbs | 4.97g | 15.23g | 3% |
| Monounsaturated fat | 0.034g | 1.425g | 3% |
| Vitamin B2 | 0.06mg | 0.02mg | 3% |
| Polyunsaturated fat | 0.031g | 0.366g | 2% |
| Potassium | 299mg | 356mg | 2% |
| Vitamin B1 | 0.05mg | 0.066mg | 1% |
| Vitamin E | 0.08mg | 0.24mg | 1% |
| Fructose | 0.97g | 1% | |
| Calcium | 22mg | 14mg | 1% |
| Net carbs | 2.97g | 6.23g | N/A |
| Sugar | 1.91g | 6.23g | N/A |
| Sodium | 30mg | 20mg | 0% |
| Vitamin B3 | 0.507mg | 0.54mg | 0% |
| Tryptophan | 0.02mg | 0.039mg | 0% |
| Threonine | 0.076mg | 0.121mg | 0% |
| Isoleucine | 0.071mg | 0.131mg | 0% |
| Leucine | 0.106mg | 0.247mg | 0% |
| Lysine | 0.217mg | 0.147mg | 0% |
| Methionine | 0.02mg | 0.062mg | 0% |
| Phenylalanine | 0.065mg | 0.169mg | 0% |
| Valine | 0.125mg | 0.202mg | 0% |
| Histidine | 0.056mg | 0.077mg | 0% |
| Omega-3 - ALA | 0.015g | 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%
8%
Minerals Daily Need Coverage Score
13%
63%
Comparison summary
Which food contains less Sodium?
Coconut contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Coconut is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 4.32g)
Which food is lower in Saturated fat?
Cauliflower is lower in Saturated fat (difference - 29.568g)
Which food is cheaper?
Cauliflower is cheaper (difference - $2.2)
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)