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Cauliflower vs. Custard — In-Depth Nutrition Comparison

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A recap on differences between cauliflower and custard

  • Cauliflower has more vitamin C, vitamin K, and folate; however, custard is higher in vitamin B12, vitamin B2, phosphorus, calcium, and selenium.
  • Cauliflower covers your daily vitamin C needs 53% more than custard.
  • Custard contains 78 times less vitamin K than cauliflower. Cauliflower contains 15.5µg of vitamin K, while custard contains 0.2µg.
  • Cauliflower has less saturated fat.

Food varieties used in this article are Cauliflower, raw and Egg custards, dry mix, prepared with whole milk.

Infographic

Cauliflower vs Custard 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 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
Contains more PotassiumPotassium +44.4%
Contains more IronIron +23.5%
Contains more CopperCopper +30%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +2114.3%
Contains more CalciumCalcium +531.8%
Contains more ZincZinc +88.9%
Contains more PhosphorusPhosphorus +195.5%
Contains more SeleniumSelenium +900%
~equal in Magnesium ~16mg

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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
Contains more Vitamin CVitamin C +48100%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B3Vitamin B3 +284.1%
Contains more Vitamin B6Vitamin B6 +187.5%
Contains more Vitamin KVitamin K +7650%
Contains more FolateFolate +533.3%
Contains more CholineCholine +275.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +22%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.699mg

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
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 g
Contains more WaterWater +25.4%
Contains more ProteinProtein +107.8%
Contains more FatsFats +1328.6%
Contains more CarbsCarbs +254.1%
Contains more OtherOther +26.3%

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% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Mono. FatMonounsaturated fat +3214.7%
Contains more Poly. FatPolyunsaturated fat +906.5%

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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 4.63 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Sucrose ~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 Custard
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 Custard DV% diff.
Vitamin C 48.2mg 0.1mg 53%
Vitamin B12 0µg 0.52µg 22%
Cholesterol 0mg 51mg 17%
Vitamin K 15.5µg 0.2µg 13%
Vitamin B2 0.06mg 0.22mg 12%
Folate 57µg 9µg 12%
Phosphorus 44mg 130mg 12%
Calcium 22mg 139mg 12%
Selenium 0.6µg 6µg 10%
Saturated fat 0.13g 2.032g 9%
Vitamin B6 0.184mg 0.064mg 9%
Fiber 2g 0g 8%
Vitamin D 0IU 47IU 6%
Vitamin A 0µg 52µg 6%
Choline 44.3mg 11.8mg 6%
Manganese 0.155mg 0.007mg 6%
Fats 0.28g 4g 6%
Vitamin D 0µg 1.2µg 6%
Calories 25kcal 122kcal 5%
Carbs 4.97g 17.6g 4%
Protein 1.92g 3.99g 4%
Monounsaturated fat 0.034g 1.127g 3%
Potassium 299mg 207mg 3%
Zinc 0.27mg 0.51mg 2%
Vitamin B3 0.507mg 0.132mg 2%
Sodium 30mg 84mg 2%
Polyunsaturated fat 0.031g 0.312g 2%
Fructose 0.97g 0g 1%
Copper 0.039mg 0.03mg 1%
Vitamin B1 0.05mg 0.061mg 1%
Vitamin B5 0.667mg 0.699mg 1%
Iron 0.42mg 0.34mg 1%
Net carbs 2.97g 17.6g N/A
Magnesium 15mg 16mg 0%
Sugar 1.91g 4.82g N/A
Vitamin E 0.08mg 0.06mg 0%
Tryptophan 0.02mg 0.082mg 0%
Threonine 0.076mg 0.192mg 0%
Isoleucine 0.071mg 0.207mg 0%
Leucine 0.106mg 0.337mg 0%
Lysine 0.217mg 0.214mg 0%
Methionine 0.02mg 0.091mg 0%
Phenylalanine 0.065mg 0.173mg 0%
Valine 0.125mg 0.233mg 0%
Histidine 0.056mg 0.092mg 0%
Omega-3 - DHA 0g 0.003g N/A
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 Custard
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
19%
Custard
Minerals Daily Need Coverage Score
13%
Cauliflower
21%
Custard

Comparison summary

Which food is lower in glycemic index?
Custard
Custard is lower in glycemic index (difference - 35)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 2.91g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 54mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 1.902g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.1)
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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.