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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 A, vitamin B6, 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.
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +633.3%
Contains more ZincZinc +92.9%
Contains more PhosphorusPhosphorus +29.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +146.7%
Contains more PotassiumPotassium +66.9%
Contains more IronIron +42.9%
Contains more CopperCopper +107.7%
Contains less SodiumSodium -86.7%
Contains more SeleniumSelenium +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.
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +162%
Contains more Vitamin B5Vitamin B5 +156.5%
Contains more Vitamin KVitamin K +2114.3%
Contains more FolateFolate +159.1%
Contains more CholineCholine +228.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B3Vitamin B3 +35.3%
Contains more Vitamin B6Vitamin B6 +62.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B2 ~0.054mg
~equal in Vitamin B12 ~0µg

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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +47.7%
Contains more WaterWater +41%
Contains more FatsFats +32.1%
Contains more CarbsCarbs +541.6%
Contains more OtherOther +52.6%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Poly. FatPolyunsaturated fat +122.6%
~equal in Saturated fat ~0.143g
~equal in Monounsaturated fat ~0.032g

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 DV% diff.
Vitamin C 48.2mg 18.4mg 33%
Vitamin K 15.5µg 0.7µg 12%
Folate 57µg 22µg 9%
Carbs 4.97g 31.89g 9%
Vitamin B6 0.184mg 0.299mg 9%
Vitamin B5 0.667mg 0.26mg 8%
Manganese 0.155mg 7%
Choline 44.3mg 13.5mg 6%
Potassium 299mg 499mg 6%
Vitamin A 0µg 56µg 6%
Copper 0.039mg 0.081mg 5%
Calories 25kcal 122kcal 5%
Magnesium 15mg 37mg 5%
Iron 0.42mg 0.6mg 2%
Selenium 0.6µg 1.5µg 2%
Calcium 22mg 3mg 2%
Fiber 2g 2.3g 1%
Zinc 0.27mg 0.14mg 1%
Fructose 0.97g 1%
Sodium 30mg 4mg 1%
Protein 1.92g 1.3g 1%
Vitamin B3 0.507mg 0.686mg 1%
Phosphorus 44mg 34mg 1%
Fats 0.28g 0.37g 0%
Net carbs 2.97g 29.59g N/A
Sugar 1.91g 15g N/A
Vitamin E 0.08mg 0.14mg 0%
Vitamin B1 0.05mg 0.052mg 0%
Vitamin B2 0.06mg 0.054mg 0%
Saturated fat 0.13g 0.143g 0%
Monounsaturated fat 0.034g 0.032g 0%
Polyunsaturated fat 0.031g 0.069g 0%
Tryptophan 0.02mg 0.015mg 0%
Threonine 0.076mg 0.034mg 0%
Isoleucine 0.071mg 0.036mg 0%
Leucine 0.106mg 0.059mg 0%
Lysine 0.217mg 0.06mg 0%
Methionine 0.02mg 0.017mg 0%
Phenylalanine 0.065mg 0.044mg 0%
Valine 0.125mg 0.046mg 0%
Histidine 0.056mg 0.064mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Plantain raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
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.