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Cauliflower vs Cucumber - In-Depth Nutrition Comparison

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Significant differences between Cauliflower and Cucumber

  • The amount of Vitamin C, Folate, Vitamin B6, Vitamin B5, Choline, and Fiber in Cauliflower is higher than in Cucumber.
  • Cauliflower covers your daily Vitamin C needs 50% more than Cucumber.
  • Cucumber has 8 times less Folate than Cauliflower. Cauliflower has 57µg of Folate, while Cucumber has 7µg.

Specific food types used in this comparison are Cauliflower, raw and Cucumber, with peel, raw.

Infographic

Cauliflower vs Cucumber 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +37.5%
Contains more Iron +50%
Contains more Magnesium +15.4%
Contains more Phosphorus +83.3%
Contains more Potassium +103.4%
Contains more Zinc +35%
Contains less Sodium -93.3%
Equal in Copper - 0.041
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 10% 11% 13% 1% 6% 14%
Contains more Calcium +37.5%
Contains more Iron +50%
Contains more Magnesium +15.4%
Contains more Phosphorus +83.3%
Contains more Potassium +103.4%
Contains more Zinc +35%
Contains less Sodium -93.3%
Equal in Copper - 0.041

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +166.7%
Contains more Vitamin C +1621.4%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +417.3%
Contains more Vitamin B5 +157.5%
Contains more Vitamin B6 +360%
Contains more Folate +714.3%
Contains more Vitamin A +∞%
Equal in Vitamin K - 16.4
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 1% 0% 10% 7% 8% 2% 16% 10% 6% 0% 41%
Contains more Vitamin E +166.7%
Contains more Vitamin C +1621.4%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B2 +81.8%
Contains more Vitamin B3 +417.3%
Contains more Vitamin B5 +157.5%
Contains more Vitamin B6 +360%
Contains more Folate +714.3%
Contains more Vitamin A +∞%
Equal in Vitamin K - 16.4

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cauliflower Cucumber
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Cucumber Opinion
Net carbs 2.97g 3.13g Cucumber
Protein 1.92g 0.65g Cauliflower
Fats 0.28g 0.11g Cauliflower
Carbs 4.97g 3.63g Cauliflower
Calories 25kcal 15kcal Cauliflower
Starch g 0.83g Cucumber
Fructose 0.97g 0.87g Cauliflower
Sugar 1.91g 1.67g Cucumber
Fiber 2g 0.5g Cauliflower
Calcium 22mg 16mg Cauliflower
Iron 0.42mg 0.28mg Cauliflower
Magnesium 15mg 13mg Cauliflower
Phosphorus 44mg 24mg Cauliflower
Potassium 299mg 147mg Cauliflower
Sodium 30mg 2mg Cucumber
Zinc 0.27mg 0.2mg Cauliflower
Copper 0.039mg 0.041mg Cucumber
Vitamin A 0IU 105IU Cucumber
Vitamin E 0.08mg 0.03mg Cauliflower
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 2.8mg Cauliflower
Vitamin B1 0.05mg 0.027mg Cauliflower
Vitamin B2 0.06mg 0.033mg Cauliflower
Vitamin B3 0.507mg 0.098mg Cauliflower
Vitamin B5 0.667mg 0.259mg Cauliflower
Vitamin B6 0.184mg 0.04mg Cauliflower
Folate 57µg 7µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 16.4µg Cucumber
Tryptophan 0.02mg 0.005mg Cauliflower
Threonine 0.076mg 0.019mg Cauliflower
Isoleucine 0.071mg 0.021mg Cauliflower
Leucine 0.106mg 0.029mg Cauliflower
Lysine 0.217mg 0.029mg Cauliflower
Methionine 0.02mg 0.006mg Cauliflower
Phenylalanine 0.065mg 0.019mg Cauliflower
Valine 0.125mg 0.022mg Cauliflower
Histidine 0.056mg 0.01mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.037g Cucumber
Monounsaturated Fat 0.034g 0.005g Cauliflower
Polyunsaturated fat 0.031g 0.032g Cucumber

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Cucumber
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
30
Cauliflower
9
Cucumber
Mineral Summary Score
13
Cauliflower
8
Cucumber

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Cauliflower
4%
Cucumber
Carbohydrates
5%
Cauliflower
4%
Cucumber
Fats
1%
Cauliflower
1%
Cucumber

Comparison summary

Which food is lower in Sugar?
Cucumber
Cucumber is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Cucumber
Cucumber contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Cucumber
Cucumber is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Cucumber
Cucumber is lower in glycemic index (difference - 21)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/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.