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Cauliflower vs. Crackers — In-Depth Nutrition Comparison

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The main differences between cauliflower and crackers

  • Cauliflower is richer in vitamin C, yet crackers are richer in iron, vitamin K, vitamin B1, vitamin B2, phosphorus, vitamin B3, and vitamin E.
  • Daily need coverage for vitamin C for cauliflower is 54% higher.
  • Cauliflower contains less sodium.

Food types used in this article are Cauliflower, raw and Crackers, standard snack-type, regular.

Infographic

Cauliflower vs Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more PotassiumPotassium +153.4%
Contains less SodiumSodium -95.9%
Contains more MagnesiumMagnesium +20%
Contains more CalciumCalcium +445.5%
Contains more IronIron +859.5%
Contains more CopperCopper +166.7%
Contains more ZincZinc +81.5%
Contains more PhosphorusPhosphorus +463.6%
Contains more ManganeseManganese +216.8%
Contains more SeleniumSelenium +1016.7%

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%
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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +60%
Contains more Vitamin B6Vitamin B6 +192.1%
Contains more CholineCholine +361.5%
Contains more Vitamin EVitamin E +3687.5%
Contains more Vitamin B1Vitamin B1 +732%
Contains more Vitamin B2Vitamin B2 +660%
Contains more Vitamin B3Vitamin B3 +758.4%
Contains more Vitamin KVitamin K +347.1%
Contains more FolateFolate +61.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +2832.2%
Contains more ProteinProtein +245.8%
Contains more FatsFats +9339.3%
Contains more CarbsCarbs +1133.4%
Contains more OtherOther +227.6%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +19173.5%
Contains more Poly. FatPolyunsaturated fat +42277.4%

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
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more GlucoseGlucose +100%
Contains more FructoseFructose +234.5%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Crackers
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Crackers DV% diff.
Polyunsaturated fat 0.031g 13.137g 87%
Vitamin C 48.2mg 0mg 54%
Iron 0.42mg 4.03mg 45%
Vitamin K 15.5µg 69.3µg 45%
Fats 0.28g 26.43g 40%
Vitamin B1 0.05mg 0.416mg 31%
Vitamin B2 0.06mg 0.456mg 30%
Sodium 30mg 726mg 30%
Phosphorus 44mg 248mg 29%
Saturated fat 0.13g 5.562g 25%
Calories 25kcal 510kcal 24%
Vitamin B3 0.507mg 4.352mg 24%
Starch 49.69g 20%
Vitamin E 0.08mg 3.03mg 20%
Carbs 4.97g 61.3g 19%
Monounsaturated fat 0.034g 6.553g 16%
Manganese 0.155mg 0.491mg 15%
Selenium 0.6µg 6.7µg 11%
Calcium 22mg 120mg 10%
Protein 1.92g 6.64g 9%
Vitamin B6 0.184mg 0.063mg 9%
Folate 57µg 92µg 9%
Copper 0.039mg 0.104mg 7%
Choline 44.3mg 9.6mg 6%
Vitamin B5 0.667mg 0.417mg 5%
Potassium 299mg 118mg 5%
Zinc 0.27mg 0.49mg 2%
Fructose 0.97g 0.29g 1%
Magnesium 15mg 18mg 1%
Fiber 2g 2.3g 1%
Net carbs 2.97g 59g N/A
Sugar 1.91g 8.18g N/A
Trans fat 0g 1.076g N/A
Tryptophan 0.02mg 0.084mg 0%
Threonine 0.076mg 0.193mg 0%
Isoleucine 0.071mg 0.246mg 0%
Leucine 0.106mg 0.471mg 0%
Lysine 0.217mg 0.103mg 0%
Methionine 0.02mg 0.112mg 0%
Phenylalanine 0.065mg 0.331mg 0%
Valine 0.125mg 0.294mg 0%
Histidine 0.056mg 0.145mg 0%
Omega-3 - ALA 0.015g 1.485g N/A
Omega-6 - Gamma-linoleic acid 0g 0.062g N/A
Omega-6 - Eicosadienoic acid 0g 0.009g N/A
Omega-6 - Linoleic acid 0.013g 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Crackers
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
49%
Crackers
Minerals Daily Need Coverage Score
13%
Cauliflower
56%
Crackers

Comparison summary

Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food is lower in glycemic index?
Crackers
Crackers is lower in glycemic index (difference - 63)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 6.27g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 696mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 5.432g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.