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  6. Cauliflower vs. Cod

Cauliflower vs. Cod — In-Depth Nutrition Comparison

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Significant differences between cauliflower and cod

  • Cauliflower has more vitamin C, vitamin K, folate, and fiber; however, cod is richer in vitamin B5, selenium, vitamin B12, phosphorus, and vitamin B3.
  • Cod covers your daily vitamin B5 needs 3047% more than cauliflower.

Specific food types used in this comparison are Cauliflower, raw and Fish, cod, Atlantic, raw.

Infographic

Cauliflower vs Cod 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%
Cod
Cod
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +37.5%
Contains more CopperCopper +39.3%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +933.3%
Contains more MagnesiumMagnesium +113.3%
Contains more PotassiumPotassium +38.1%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +361.4%
Contains more SeleniumSelenium +5416.7%
~equal in Iron ~0.38mg

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%
Cod
Cod
9
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +4720%
Contains more Vitamin KVitamin K +15400%
Contains more FolateFolate +714.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +52%
Contains more Vitamin B3Vitamin B3 +306.9%
Contains more Vitamin B5Vitamin B5 +22838.5%
Contains more Vitamin B6Vitamin B6 +33.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +47.2%
~equal in Vitamin B2 ~0.065mg

All nutrients comparison - raw data values

Nutrient Cauliflower Cod DV% diff.
Vitamin B5 0.667mg 153mg 3047%
Selenium 0.6µg 33.1µg 59%
Vitamin C 48.2mg 1mg 52%
Vitamin B12 0µg 0.91µg 38%
Protein 1.92g 17.81g 32%
Phosphorus 44mg 203mg 23%
Cholesterol 0mg 43mg 14%
Folate 57µg 7µg 13%
Vitamin K 15.5µg 0.1µg 13%
Vitamin B3 0.507mg 2.063mg 10%
Fiber 2g 0g 8%
Manganese 0.155mg 0.015mg 6%
Vitamin B6 0.184mg 0.245mg 5%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Vitamin E 0.08mg 0.64mg 4%
Magnesium 15mg 32mg 4%
Choline 44.3mg 65.2mg 4%
Calories 25kcal 82kcal 3%
Potassium 299mg 413mg 3%
Zinc 0.27mg 0.45mg 2%
Vitamin B1 0.05mg 0.076mg 2%
Carbs 4.97g 0g 2%
Vitamin A 0µg 12µg 1%
Fructose 0.97g 1%
Sodium 30mg 54mg 1%
Fats 0.28g 0.67g 1%
Polyunsaturated fat 0.031g 0.231g 1%
Calcium 22mg 16mg 1%
Copper 0.039mg 0.028mg 1%
Net carbs 2.97g 0g N/A
Iron 0.42mg 0.38mg 0%
Sugar 1.91g 0g N/A
Vitamin B2 0.06mg 0.065mg 0%
Saturated fat 0.13g 0.131g 0%
Monounsaturated fat 0.034g 0.094g 0%
Tryptophan 0.02mg 0.199mg 0%
Threonine 0.076mg 0.781mg 0%
Isoleucine 0.071mg 0.821mg 0%
Leucine 0.106mg 1.447mg 0%
Lysine 0.217mg 1.635mg 0%
Methionine 0.02mg 0.527mg 0%
Phenylalanine 0.065mg 0.695mg 0%
Valine 0.125mg 0.917mg 0%
Histidine 0.056mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - ALA 0.015g N/A
Omega-3 - DPA 0g 0.01g 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
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +13.4%
Contains more OtherOther +153.3%
Contains more ProteinProtein +827.6%
Contains more FatsFats +139.3%

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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +176.5%
Contains more Poly. FatPolyunsaturated fat +645.2%
~equal in Saturated fat ~0.131g

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.