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Cauliflower vs. Crab stick — In-Depth Nutrition Comparison

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Summary of differences between cauliflower and crab stick

  • Cauliflower has more vitamin C, folate, vitamin B5, and vitamin K; however, crab stick is higher in selenium, phosphorus, vitamin B12, and magnesium.
  • Cauliflower covers your daily need for vitamin C, 54% more than crab stick.
  • Cauliflower has less sodium.

These are the specific foods used in this comparison Cauliflower, raw and Crustaceans, crab, alaska king, imitation, made from surimi.

Infographic

Cauliflower vs Crab stick infographic
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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 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains more CalciumCalcium +69.2%
Contains more PotassiumPotassium +232.2%
Contains more CopperCopper +21.9%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +1309.1%
Contains more MagnesiumMagnesium +186.7%
Contains more ZincZinc +22.2%
Contains more PhosphorusPhosphorus +540.9%
Contains more SeleniumSelenium +3616.7%
~equal in Iron ~0.39mg

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 0% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +41.5%
Contains more Vitamin KVitamin K +3775%
Contains more FolateFolate +∞%
Contains more CholineCholine +240.8%
Contains more Vitamin EVitamin E +112.5%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +22.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~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
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more WaterWater +23.3%
Contains more ProteinProtein +296.9%
Contains more FatsFats +64.3%
Contains more CarbsCarbs +201.8%
Contains more OtherOther +197.4%

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
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains less Sat. FatSaturated fat -39.8%
Contains more Mono. FatMonounsaturated fat +708.8%
Contains more Poly. FatPolyunsaturated fat +361.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
36% 30% 27% 6%
Starch: 3.5 g
Sucrose: 2.95 g
Glucose: 2.68 g
Fructose: 0.62 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more FructoseFructose +56.5%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +185.1%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Crab stick DV% diff.
Vitamin C 48.2mg 0mg 54%
Selenium 0.6µg 22.3µg 39%
Phosphorus 44mg 282mg 34%
Vitamin B12 0µg 0.57µg 24%
Sodium 30mg 529mg 22%
Folate 57µg 0µg 14%
Vitamin B5 0.667mg 0mg 13%
Vitamin K 15.5µg 0.4µg 13%
Protein 1.92g 7.62g 11%
Cholesterol 0mg 20mg 7%
Magnesium 15mg 43mg 7%
Choline 44.3mg 13mg 6%
Potassium 299mg 90mg 6%
Fiber 2g 0.5g 6%
Manganese 0.155mg 0.011mg 6%
Vitamin B6 0.184mg 0.13mg 4%
Calories 25kcal 95kcal 4%
Carbs 4.97g 15g 3%
Vitamin B1 0.05mg 0.03mg 2%
Vitamin B2 0.06mg 0.08mg 2%
Starch 3.5g 1%
Calcium 22mg 13mg 1%
Polyunsaturated fat 0.031g 0.143g 1%
Vitamin E 0.08mg 0.17mg 1%
Monounsaturated fat 0.034g 0.275g 1%
Vitamin B3 0.507mg 0.62mg 1%
Copper 0.039mg 0.032mg 1%
Zinc 0.27mg 0.33mg 1%
Fats 0.28g 0.46g 0%
Net carbs 2.97g 14.5g N/A
Iron 0.42mg 0.39mg 0%
Sugar 1.91g 6.25g N/A
Trans fat 0g 0.008g N/A
Saturated fat 0.13g 0.216g 0%
Tryptophan 0.02mg 0.075mg 0%
Threonine 0.076mg 0.285mg 0%
Isoleucine 0.071mg 0.23mg 0%
Leucine 0.106mg 0.607mg 0%
Lysine 0.217mg 0.707mg 0%
Methionine 0.02mg 0.261mg 0%
Phenylalanine 0.065mg 0.26mg 0%
Valine 0.125mg 0.286mg 0%
Histidine 0.056mg 0.156mg 0%
Fructose 0.97g 0.62g 0%
Omega-3 - DHA 0g 0.028g N/A
Omega-3 - ALA 0.015g 0.008g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Linoleic acid 0.013g 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Crab stick
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Crab stick
Minerals Daily Need Coverage Score
13%
Cauliflower
39%
Crab stick

Comparison summary

Which food is lower in glycemic index?
Crab stick
Crab stick is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 20mg)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 4.34g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 499mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 0.086g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $11.6)
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. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.