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  6. Cauliflower vs. Dates

Cauliflower vs. Dates — In-Depth Nutrition Comparison

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Important differences between cauliflower and dates

  • Cauliflower has more vitamin C, vitamin K, folate, and choline; however, dates have more fiber, copper, potassium, iron, and magnesium.
  • Cauliflower's daily need coverage for vitamin C is 53% more.
  • Cauliflower has 7 times more choline than dates. Cauliflower has 44.3mg of choline, while dates have 6.3mg.

The food varieties used in the comparison are Cauliflower, raw and Dates, deglet noor.

Infographic

Cauliflower vs Dates infographic
Infographic link

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%
Dates
Dates
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +186.7%
Contains more CalciumCalcium +77.3%
Contains more PotassiumPotassium +119.4%
Contains more IronIron +142.9%
Contains more CopperCopper +428.2%
Contains more PhosphorusPhosphorus +40.9%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +69%
Contains more SeleniumSelenium +400%
~equal in Zinc ~0.29mg

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%
Dates
Dates
1
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +11950%
Contains more Vitamin EVitamin E +60%
Contains more Vitamin B5Vitamin B5 +13.2%
Contains more Vitamin B6Vitamin B6 +11.5%
Contains more Vitamin KVitamin K +474.1%
Contains more FolateFolate +200%
Contains more CholineCholine +603.2%
Contains more Vitamin B3Vitamin B3 +151.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.052mg
~equal in Vitamin B2 ~0.066mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Dates DV% diff.
Vitamin C 48.2mg 0.4mg 53%
Fiber 2g 8g 24%
Fructose 0.97g 19.56g 23%
Carbs 4.97g 75.03g 23%
Copper 0.039mg 0.206mg 19%
Calories 25kcal 282kcal 13%
Potassium 299mg 656mg 11%
Vitamin K 15.5µg 2.7µg 11%
Folate 57µg 19µg 10%
Iron 0.42mg 1.02mg 8%
Choline 44.3mg 6.3mg 7%
Magnesium 15mg 43mg 7%
Manganese 0.155mg 0.262mg 5%
Vitamin B3 0.507mg 1.274mg 5%
Selenium 0.6µg 3µg 4%
Phosphorus 44mg 62mg 3%
Vitamin B5 0.667mg 0.589mg 2%
Calcium 22mg 39mg 2%
Protein 1.92g 2.45g 1%
Vitamin B6 0.184mg 0.165mg 1%
Sodium 30mg 2mg 1%
Fats 0.28g 0.39g 0%
Net carbs 2.97g 67.03g N/A
Sugar 1.91g 63.35g N/A
Zinc 0.27mg 0.29mg 0%
Vitamin E 0.08mg 0.05mg 0%
Vitamin B1 0.05mg 0.052mg 0%
Vitamin B2 0.06mg 0.066mg 0%
Saturated fat 0.13g 0.032g 0%
Monounsaturated fat 0.034g 0.036g 0%
Polyunsaturated fat 0.031g 0.019g 0%
Tryptophan 0.02mg 0.012mg 0%
Threonine 0.076mg 0.043mg 0%
Isoleucine 0.071mg 0.049mg 0%
Leucine 0.106mg 0.084mg 0%
Lysine 0.217mg 0.066mg 0%
Methionine 0.02mg 0.022mg 0%
Phenylalanine 0.065mg 0.05mg 0%
Valine 0.125mg 0.071mg 0%
Histidine 0.056mg 0.032mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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
Dates
Dates
4
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more WaterWater +348.5%
Contains more ProteinProtein +27.6%
Contains more FatsFats +39.3%
Contains more CarbsCarbs +1409.7%
Contains more OtherOther +110.5%

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
Dates
Dates
2
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Poly. FatPolyunsaturated fat +63.2%
Contains less Sat. FatSaturated fat -75.4%
~equal in Monounsaturated fat ~0.036g

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
Dates
Dates
4
38% 31% 31%
Starch: 0 g
Sucrose: 23.84 g
Glucose: 19.87 g
Fructose: 19.56 g
Lactose: 0 g
Maltose: 0.12 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +2013.8%
Contains more FructoseFructose +1916.5%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.