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  6. Cauliflower vs. Coconut

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.

Infographic

Cauliflower vs Coconut 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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
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.
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 11% 0% 4.8% 0% 17% 4.6% 10% 18% 12% 0% 0.5% 20% 6.6%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.54mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Coconut 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

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
3% 33% 15% 47%
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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
94% 5%
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%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.