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  6. Cauliflower vs. Coconut oil

Cauliflower vs. Coconut oil — In-Depth Nutrition Comparison

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Important differences between cauliflower and coconut oil

  • Coconut oil has less vitamin C, folate, vitamin B6, vitamin B5, vitamin K, potassium, choline, fiber, and manganese.
  • Coconut oil's daily need coverage for saturated fat is 412% more.
  • Cauliflower is lower in saturated fat.

The food varieties used in the comparison are Cauliflower, raw and Oil, coconut.

Infographic

Cauliflower vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2100%
Contains more PotassiumPotassium +∞%
Contains more IronIron +740%
Contains more CopperCopper +∞%
Contains more ZincZinc +1250%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +2483.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +14666.7%
Contains more Vitamin EVitamin E +37.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Coconut oil DV% diff.
Saturated fat 0.13g 82.475g 374%
Fats 0.28g 99.06g 152%
Vitamin C 48.2mg 0mg 54%
Calories 25kcal 892kcal 43%
Monounsaturated fat 0.034g 6.332g 16%
Folate 57µg 0µg 14%
Vitamin B6 0.184mg 0mg 14%
Vitamin B5 0.667mg 0mg 13%
Vitamin K 15.5µg 0.6µg 12%
Polyunsaturated fat 0.031g 1.702g 11%
Potassium 299mg 0mg 9%
Choline 44.3mg 0.3mg 8%
Fiber 2g 0g 8%
Manganese 0.155mg 0mg 7%
Phosphorus 44mg 0mg 6%
Iron 0.42mg 0.05mg 5%
Vitamin B2 0.06mg 0mg 5%
Copper 0.039mg 0mg 4%
Protein 1.92g 0g 4%
Magnesium 15mg 0mg 4%
Vitamin B1 0.05mg 0mg 4%
Vitamin B3 0.507mg 0mg 3%
Calcium 22mg 1mg 2%
Zinc 0.27mg 0.02mg 2%
Carbs 4.97g 0g 2%
Selenium 0.6µg 0µg 1%
Fructose 0.97g 1%
Sodium 30mg 0mg 1%
Net carbs 2.97g 0g N/A
Sugar 1.91g 0g N/A
Vitamin E 0.08mg 0.11mg 0%
Trans fat 0g 0.028g N/A
Tryptophan 0.02mg 0mg 0%
Threonine 0.076mg 0mg 0%
Isoleucine 0.071mg 0mg 0%
Leucine 0.106mg 0mg 0%
Lysine 0.217mg 0mg 0%
Methionine 0.02mg 0mg 0%
Phenylalanine 0.065mg 0mg 0%
Valine 0.125mg 0mg 0%
Histidine 0.056mg 0mg 0%
Omega-3 - ALA 0.015g 0.019g N/A
Omega-6 - Linoleic acid 0.013g 1.676g 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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +306800%
Contains more FatsFats +35278.6%
Contains more OtherOther +19.7%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +18523.5%
Contains more Poly. FatPolyunsaturated fat +5390.3%

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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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.