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  6. Cauliflower vs. Plantain raw

Cauliflower vs. Plantain raw — In-Depth Nutrition Comparison

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Important differences between Cauliflower and Plantain raw

  • Cauliflower has more Vitamin C, Vitamin K, Folate, Vitamin B5, and Choline, however, Plantain raw has more Vitamin B6, Vitamin A RAE, Potassium, and Magnesium.
  • Cauliflower's daily need coverage for Vitamin C is 33% more.
  • Cauliflower has 22 times more Vitamin K than Plantain raw. Cauliflower has 15.5µg of Vitamin K, while Plantain raw has 0.7µg.
  • Cauliflower is lower in Sugar.

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

Infographic

Cauliflower vs Plantain raw 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
4
:
6
Plantain raw
Plantain raw
Contains more Calcium +633.3%
Contains more Phosphorus +29.4%
Contains more Zinc +92.9%
Contains more Iron +42.9%
Contains more Magnesium +146.7%
Contains more Potassium +66.9%
Contains less Sodium -86.7%
Contains more Copper +107.7%
Contains more Selenium +150%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +633.3%
Contains more Phosphorus +29.4%
Contains more Zinc +92.9%
Contains more Iron +42.9%
Contains more Magnesium +146.7%
Contains more Potassium +66.9%
Contains less Sodium -86.7%
Contains more Copper +107.7%
Contains more Selenium +150%

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
5
:
5
Plantain raw
Plantain raw
Contains more Vitamin C +162%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B5 +156.5%
Contains more Folate +159.1%
Contains more Vitamin K +2114.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin B3 +35.3%
Contains more Vitamin B6 +62.5%
Equal in Vitamin B1 - 0.052
Equal in Vitamin B2 - 0.054
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%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin C +162%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B5 +156.5%
Contains more Folate +159.1%
Contains more Vitamin K +2114.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin B3 +35.3%
Contains more Vitamin B6 +62.5%
Equal in Vitamin B1 - 0.052
Equal in Vitamin B2 - 0.054

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
2
:
3
Plantain raw
Plantain raw
Contains more Protein +47.7%
Contains more Water +41%
Contains more Fats +32.1%
Contains more Carbs +541.6%
Contains more Other +52.6%
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Protein +47.7%
Contains more Water +41%
Contains more Fats +32.1%
Contains more Carbs +541.6%
Contains more Other +52.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
2
:
1
Plantain raw
Plantain raw
Contains more Polyunsaturated fat +122.6%
Equal in Saturated Fat - 0.143
Equal in Monounsaturated Fat - 0.032
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains more Polyunsaturated fat +122.6%
Equal in Saturated Fat - 0.143
Equal in Monounsaturated Fat - 0.032

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Plantain raw Opinion
Net carbs 2.97g 29.59g Plantain raw
Protein 1.92g 1.3g Cauliflower
Fats 0.28g 0.37g Plantain raw
Carbs 4.97g 31.89g Plantain raw
Calories 25kcal 122kcal Plantain raw
Fructose 0.97g Cauliflower
Sugar 1.91g 15g Cauliflower
Fiber 2g 2.3g Plantain raw
Calcium 22mg 3mg Cauliflower
Iron 0.42mg 0.6mg Plantain raw
Magnesium 15mg 37mg Plantain raw
Phosphorus 44mg 34mg Cauliflower
Potassium 299mg 499mg Plantain raw
Sodium 30mg 4mg Plantain raw
Zinc 0.27mg 0.14mg Cauliflower
Copper 0.039mg 0.081mg Plantain raw
Manganese 0.155mg Cauliflower
Selenium 0.6µg 1.5µg Plantain raw
Vitamin A 0IU 1127IU Plantain raw
Vitamin A RAE 0µg 56µg Plantain raw
Vitamin E 0.08mg 0.14mg Plantain raw
Vitamin C 48.2mg 18.4mg Cauliflower
Vitamin B1 0.05mg 0.052mg Plantain raw
Vitamin B2 0.06mg 0.054mg Cauliflower
Vitamin B3 0.507mg 0.686mg Plantain raw
Vitamin B5 0.667mg 0.26mg Cauliflower
Vitamin B6 0.184mg 0.299mg Plantain raw
Folate 57µg 22µg Cauliflower
Vitamin K 15.5µg 0.7µg Cauliflower
Tryptophan 0.02mg 0.015mg Cauliflower
Threonine 0.076mg 0.034mg Cauliflower
Isoleucine 0.071mg 0.036mg Cauliflower
Leucine 0.106mg 0.059mg Cauliflower
Lysine 0.217mg 0.06mg Cauliflower
Methionine 0.02mg 0.017mg Cauliflower
Phenylalanine 0.065mg 0.044mg Cauliflower
Valine 0.125mg 0.046mg Cauliflower
Histidine 0.056mg 0.064mg Plantain raw
Saturated Fat 0.13g 0.143g Cauliflower
Monounsaturated Fat 0.034g 0.032g Cauliflower
Polyunsaturated fat 0.031g 0.069g Plantain raw
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 Plantain raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
23%
Plantain raw
Minerals Daily Need Coverage Score
13%
Cauliflower
15%
Plantain raw

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 37)
Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 13.09g)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.013g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.