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Cauliflower vs. Currant — In-Depth Nutrition Comparison

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How are cauliflower and currants different?

  • Cauliflower is higher in folate, vitamin B5, vitamin B6, vitamin C, and choline; however, currants are richer in fiber, copper, and iron.
  • Daily need coverage for folate for cauliflower is 12% higher.
  • Cauliflower contains 10 times more vitamin B5 than currants. While cauliflower contains 0.667mg of vitamin B5, currants contain only 0.064mg.
  • Cauliflower has less sugar.

Cauliflower, raw and Currants, red and white, raw are the varieties used in this article.

Infographic

Cauliflower vs Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +15.4%
Contains more ZincZinc +17.4%
Contains more CalciumCalcium +50%
Contains more IronIron +138.1%
Contains more CopperCopper +174.4%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +20%
~equal in Potassium ~275mg
~equal in Phosphorus ~44mg
~equal in Selenium ~0.6µg

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin CVitamin C +17.6%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +407%
Contains more Vitamin B5Vitamin B5 +942.2%
Contains more Vitamin B6Vitamin B6 +162.9%
Contains more Vitamin KVitamin K +40.9%
Contains more FolateFolate +612.5%
Contains more CholineCholine +482.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +25%
~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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more ProteinProtein +37.1%
Contains more FatsFats +40%
Contains more OtherOther +16.9%
Contains more CarbsCarbs +177.7%
~equal in Water ~83.95g

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
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +21.4%
Contains less Sat. FatSaturated fat -86.9%
Contains more Poly. FatPolyunsaturated fat +183.9%

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
8% 44% 48%
Starch: 0 g
Sucrose: 0.61 g
Glucose: 3.22 g
Fructose: 3.53 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +242.6%
Contains more FructoseFructose +263.9%
~equal in Starch ~0g
~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 Currant
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Currant DV% diff.
Vitamin B5 0.667mg 0.064mg 12%
Folate 57µg 8µg 12%
Vitamin B6 0.184mg 0.07mg 9%
Fiber 2g 4.3g 9%
Copper 0.039mg 0.107mg 8%
Vitamin C 48.2mg 41mg 8%
Choline 44.3mg 7.6mg 7%
Iron 0.42mg 1mg 7%
Vitamin K 15.5µg 11µg 4%
Fructose 0.97g 3.53g 3%
Vitamin B3 0.507mg 0.1mg 3%
Carbs 4.97g 13.8g 3%
Calories 25kcal 56kcal 2%
Manganese 0.155mg 0.186mg 1%
Saturated fat 0.13g 0.017g 1%
Protein 1.92g 1.4g 1%
Vitamin B1 0.05mg 0.04mg 1%
Vitamin B2 0.06mg 0.05mg 1%
Sodium 30mg 1mg 1%
Potassium 299mg 275mg 1%
Calcium 22mg 33mg 1%
Fats 0.28g 0.2g 0%
Net carbs 2.97g 9.5g N/A
Magnesium 15mg 13mg 0%
Sugar 1.91g 7.37g N/A
Zinc 0.27mg 0.23mg 0%
Phosphorus 44mg 44mg 0%
Vitamin E 0.08mg 0.1mg 0%
Vitamin A 0µg 2µg 0%
Selenium 0.6µg 0.6µg 0%
Monounsaturated fat 0.034g 0.028g 0%
Polyunsaturated fat 0.031g 0.088g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 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 Currant
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
17%
Currant
Minerals Daily Need Coverage Score
13%
Cauliflower
17%
Currant

Comparison summary

Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 0.113g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 25)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 5.46g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.1)
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 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.

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.