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Cauliflower vs. Duck meat — In-Depth Nutrition Comparison

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A recap on differences between cauliflower and duck meat

  • Cauliflower has more vitamin C; however, duck meat is higher in selenium, iron, vitamin B3, copper, vitamin B2, phosphorus, and zinc.
  • Cauliflower covers your daily vitamin C needs 54% more than duck meat.
  • Cauliflower has less saturated fat.

Food varieties used in this article are Cauliflower, raw and Duck, domesticated, meat and skin, cooked, roasted.

Infographic

Cauliflower vs Duck meat 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% 3.3% 18% 101% 76% 51% 67% 7.7% 2.5% 109%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +46.6%
Contains less SodiumSodium -49.2%
Contains more ManganeseManganese +715.8%
Contains more IronIron +542.9%
Contains more CopperCopper +482.1%
Contains more ZincZinc +588.9%
Contains more PhosphorusPhosphorus +254.5%
Contains more SeleniumSelenium +3233.3%
~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% 21% 14% 1.5% 44% 62% 90% 66% 42% 38% 13% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +203.9%
Contains more FolateFolate +850%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +248%
Contains more Vitamin B2Vitamin B2 +348.3%
Contains more Vitamin B3Vitamin B3 +851.7%
Contains more Vitamin B5Vitamin B5 +64.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +13.8%
~equal in Vitamin B6 ~0.18mg

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
19% 28% 52%
Protein: 18.99 g
Fats: 28.35 g
Carbs: 0 g
Water: 51.84 g
Other: 0.82 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +77.6%
Contains more ProteinProtein +889.1%
Contains more FatsFats +10025%
~equal in Other ~0.82g

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
37% 49% 14%
Saturated fat: Sat. Fat 9.67 g
Monounsaturated fat: Mono. Fat 12.9 g
Polyunsaturated fat: Poly. Fat 3.65 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +37841.2%
Contains more Poly. FatPolyunsaturated fat +11674.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Duck meat
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Cauliflower Duck meat DV% diff.
Vitamin C 48.2mg 0mg 54%
Fats 0.28g 28.35g 43%
Saturated fat 0.13g 9.67g 43%
Selenium 0.6µg 20µg 35%
Protein 1.92g 18.99g 34%
Monounsaturated fat 0.034g 12.9g 32%
Iron 0.42mg 2.7mg 29%
Cholesterol 0mg 84mg 28%
Vitamin B3 0.507mg 4.825mg 27%
Polyunsaturated fat 0.031g 3.65g 24%
Copper 0.039mg 0.227mg 21%
Calories 25kcal 337kcal 16%
Phosphorus 44mg 156mg 16%
Vitamin B2 0.06mg 0.269mg 16%
Zinc 0.27mg 1.86mg 14%
Vitamin B12 0µg 0.3µg 13%
Folate 57µg 6µg 13%
Vitamin B1 0.05mg 0.174mg 10%
Vitamin B5 0.667mg 1.098mg 9%
Vitamin K 15.5µg 5.1µg 9%
Fiber 2g 0g 8%
Vitamin A 0µg 63µg 7%
Manganese 0.155mg 0.019mg 6%
Vitamin E 0.08mg 0.7mg 4%
Potassium 299mg 204mg 3%
Carbs 4.97g 0g 2%
Vitamin D 0µg 0.1µg 1%
Sodium 30mg 59mg 1%
Fructose 0.97g 1%
Calcium 22mg 11mg 1%
Choline 44.3mg 50.4mg 1%
Net carbs 2.97g 0g N/A
Vitamin D 0IU 3IU 0%
Magnesium 15mg 16mg 0%
Sugar 1.91g 0g N/A
Vitamin B6 0.184mg 0.18mg 0%
Tryptophan 0.02mg 0.232mg 0%
Threonine 0.076mg 0.773mg 0%
Isoleucine 0.071mg 0.872mg 0%
Leucine 0.106mg 1.465mg 0%
Lysine 0.217mg 1.486mg 0%
Methionine 0.02mg 0.475mg 0%
Phenylalanine 0.065mg 0.752mg 0%
Valine 0.125mg 0.938mg 0%
Histidine 0.056mg 0.462mg 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 Duck meat
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
32%
Duck meat
Minerals Daily Need Coverage Score
13%
Cauliflower
45%
Duck meat

Comparison summary

Which food is lower in Sugar?
Duck meat
Duck meat is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Duck meat
Duck meat is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Duck meat
Duck meat is relatively richer in minerals
Which food is richer in vitamins?
Duck meat
Duck meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 84mg)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 9.54g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.6)

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. Duck meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172409/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.