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  6. Cauliflower vs. Figs

Cauliflower vs. Figs — In-Depth Nutrition Comparison

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The main differences between cauliflower and figs

  • Cauliflower is richer than figs in vitamin C, folate, vitamin K, vitamin B5, choline, and vitamin B6.
  • Daily need coverage for vitamin C for cauliflower is 51% higher.
  • Cauliflower contains 10 times more folate than figs. Cauliflower contains 57µg of folate, while figs contain 6µg.
  • Cauliflower contains less sugar.

Food types used in this article are Cauliflower, raw and Figs, raw.

Infographic

Cauliflower vs Figs 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%
Figs
Figs
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
Contains more PotassiumPotassium +28.9%
Contains more IronIron +13.5%
Contains more ZincZinc +80%
Contains more PhosphorusPhosphorus +214.3%
Contains more ManganeseManganese +21.1%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +13.3%
Contains more CalciumCalcium +59.1%
Contains more CopperCopper +79.5%
Contains less SodiumSodium -96.7%

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%
Figs
Figs
3
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
Contains more Vitamin CVitamin C +2310%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +122.3%
Contains more Vitamin B6Vitamin B6 +62.8%
Contains more Vitamin KVitamin K +229.8%
Contains more FolateFolate +850%
Contains more CholineCholine +842.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +37.5%
Contains more Vitamin B1Vitamin B1 +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Figs DV% diff.
Vitamin C 48.2mg 2mg 51%
Folate 57µg 6µg 13%
Vitamin K 15.5µg 4.7µg 9%
Choline 44.3mg 4.7mg 7%
Vitamin B5 0.667mg 0.3mg 7%
Carbs 4.97g 19.18g 5%
Vitamin B6 0.184mg 0.113mg 5%
Fiber 2g 2.9g 4%
Phosphorus 44mg 14mg 4%
Copper 0.039mg 0.07mg 3%
Protein 1.92g 0.75g 2%
Calories 25kcal 74kcal 2%
Potassium 299mg 232mg 2%
Selenium 0.6µg 0.2µg 1%
Polyunsaturated fat 0.031g 0.144g 1%
Vitamin B3 0.507mg 0.4mg 1%
Fructose 0.97g 1%
Vitamin B1 0.05mg 0.06mg 1%
Vitamin B2 0.06mg 0.05mg 1%
Manganese 0.155mg 0.128mg 1%
Vitamin A 0µg 7µg 1%
Sodium 30mg 1mg 1%
Zinc 0.27mg 0.15mg 1%
Iron 0.42mg 0.37mg 1%
Calcium 22mg 35mg 1%
Fats 0.28g 0.3g 0%
Net carbs 2.97g 16.28g N/A
Magnesium 15mg 17mg 0%
Sugar 1.91g 16.26g N/A
Vitamin E 0.08mg 0.11mg 0%
Saturated fat 0.13g 0.06g 0%
Monounsaturated fat 0.034g 0.066g 0%
Tryptophan 0.02mg 0.006mg 0%
Threonine 0.076mg 0.024mg 0%
Isoleucine 0.071mg 0.023mg 0%
Leucine 0.106mg 0.033mg 0%
Lysine 0.217mg 0.03mg 0%
Methionine 0.02mg 0.006mg 0%
Phenylalanine 0.065mg 0.018mg 0%
Valine 0.125mg 0.028mg 0%
Histidine 0.056mg 0.011mg 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
Figs
Figs
2
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more ProteinProtein +156%
Contains more WaterWater +16.4%
Contains more OtherOther +15.2%
Contains more CarbsCarbs +285.9%
~equal in Fats ~0.3g

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
Figs
Figs
3
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
Contains less Sat. FatSaturated fat -53.8%
Contains more Mono. FatMonounsaturated fat +94.1%
Contains more Poly. FatPolyunsaturated fat +364.5%

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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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.