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  6. Cauliflower vs. Olive oil

Cauliflower vs. Olive oil — In-Depth Nutrition Comparison

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How are Cauliflower and Olive oil different?

  • Cauliflower is richer in Vitamin C, Folate, Vitamin B6, Vitamin B5, Potassium, Choline, and Fiber, while Olive oil is higher in Vitamin E , and Vitamin K.
  • Olive oil covers your daily need of Vitamin E 95% more than Cauliflower.
  • Cauliflower is lower in Saturated Fat.

Cauliflower, raw and Oil, olive, salad or cooking types were used in this article.

Infographic

Cauliflower vs Olive 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.
Cauliflower
Cauliflower
8
:
2
Olive oil
Olive oil
Contains more Calcium +2100%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +29800%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains more Iron +33.3%
Contains less Sodium -93.3%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Contains more Calcium +2100%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +29800%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains more Iron +33.3%
Contains less Sodium -93.3%

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.
Cauliflower
Cauliflower
7
:
2
Olive oil
Olive oil
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +17837.5%
Contains more Vitamin K +288.4%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +17837.5%
Contains more Vitamin K +288.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
4
:
1
Olive oil
Olive oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +35614.3%
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +35614.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Olive oil
Olive oil
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +214491.2%
Contains more Polyunsaturated fat +33845.2%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +214491.2%
Contains more Polyunsaturated fat +33845.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Olive oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Olive oil Opinion
Net carbs 2.97g 0g Cauliflower
Protein 1.92g 0g Cauliflower
Fats 0.28g 100g Olive oil
Carbs 4.97g 0g Cauliflower
Calories 25kcal 884kcal Olive oil
Fructose 0.97g Cauliflower
Sugar 1.91g 0g Olive oil
Fiber 2g 0g Cauliflower
Calcium 22mg 1mg Cauliflower
Iron 0.42mg 0.56mg Olive oil
Magnesium 15mg 0mg Cauliflower
Phosphorus 44mg 0mg Cauliflower
Potassium 299mg 1mg Cauliflower
Sodium 30mg 2mg Olive oil
Zinc 0.27mg 0mg Cauliflower
Copper 0.039mg 0mg Cauliflower
Manganese 0.155mg 0mg Cauliflower
Selenium 0.6µg 0µg Cauliflower
Vitamin E 0.08mg 14.35mg Olive oil
Vitamin C 48.2mg 0mg Cauliflower
Vitamin B1 0.05mg 0mg Cauliflower
Vitamin B2 0.06mg 0mg Cauliflower
Vitamin B3 0.507mg 0mg Cauliflower
Vitamin B5 0.667mg 0mg Cauliflower
Vitamin B6 0.184mg 0mg Cauliflower
Folate 57µg 0µg Cauliflower
Vitamin K 15.5µg 60.2µg Olive oil
Tryptophan 0.02mg 0mg Cauliflower
Threonine 0.076mg 0mg Cauliflower
Isoleucine 0.071mg 0mg Cauliflower
Leucine 0.106mg 0mg Cauliflower
Lysine 0.217mg 0mg Cauliflower
Methionine 0.02mg 0mg Cauliflower
Phenylalanine 0.065mg 0mg Cauliflower
Valine 0.125mg 0mg Cauliflower
Histidine 0.056mg 0mg Cauliflower
Saturated Fat 0.13g 13.808g Cauliflower
Monounsaturated Fat 0.034g 72.961g Olive oil
Polyunsaturated fat 0.031g 10.523g Olive oil
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Olive oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Cauliflower
36%
Olive oil
Minerals Daily Need Coverage Score
13%
Cauliflower
2%
Olive oil

Comparison summary

Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 0)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 13.678g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.