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Cauliflower vs. Eggnog — In-Depth Nutrition Comparison

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Important differences between cauliflower and eggnog

  • Cauliflower has more vitamin C, folate, vitamin K, and vitamin B6; however, eggnog has more vitamin B12, calcium, vitamin B2, and phosphorus.
  • Cauliflower's daily need coverage for vitamin C is 52% more.
  • Cauliflower has 57 times more folate than eggnog. Cauliflower has 57µg of folate, while eggnog has 1µg.
  • Cauliflower is lower in saturated fat.

The food varieties used in the comparison are Cauliflower, raw and Eggnog.

Infographic

Cauliflower vs Eggnog 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%
Eggnog
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
Contains more PotassiumPotassium +81.2%
Contains more IronIron +110%
Contains more CopperCopper +200%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +3000%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +490.9%
Contains more ZincZinc +70.4%
Contains more PhosphorusPhosphorus +147.7%
Contains more SeleniumSelenium +600%

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%
Eggnog
6
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 5% 20% 4.2% 18% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75% 28%
Contains more Vitamin CVitamin C +3113.3%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B3Vitamin B3 +382.9%
Contains more Vitamin B5Vitamin B5 +60%
Contains more Vitamin B6Vitamin B6 +268%
Contains more Vitamin KVitamin K +5066.7%
Contains more FolateFolate +5600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +162.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +216.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +17.8%

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
Eggnog
3
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
Contains more WaterWater +11.5%
Contains more OtherOther +13.4%
Contains more ProteinProtein +137%
Contains more FatsFats +1396.4%
Contains more CarbsCarbs +62%

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
Eggnog
2
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 g
Contains less Sat. FatSaturated fat -95%
Contains more Mono. FatMonounsaturated fat +3729.4%
Contains more Poly. FatPolyunsaturated fat +538.7%

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
Eggnog
4
97%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0.04 g
Lactose: 7.84 g
Maltose: 0.04 g
Galactose: 0.04 g
Contains more GlucoseGlucose +1242.9%
Contains more FructoseFructose +2325%
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~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 Eggnog
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 Eggnog DV% diff.
Vitamin C 48.2mg 1.5mg 52%
Cholesterol 0mg 59mg 20%
Vitamin B12 0µg 0.45µg 19%
Folate 57µg 1µg 14%
Vitamin K 15.5µg 0.3µg 13%
Calcium 22mg 130mg 11%
Saturated fat 0.13g 2.591g 11%
Vitamin B6 0.184mg 0.05mg 10%
Vitamin B2 0.06mg 0.19mg 10%
Phosphorus 44mg 109mg 9%
Fiber 2g 0g 8%
Vitamin A 0µg 59µg 7%
Selenium 0.6µg 4.2µg 7%
Manganese 0.155mg 0.005mg 7%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Fats 0.28g 4.19g 6%
Protein 1.92g 4.55g 5%
Vitamin B5 0.667mg 0.417mg 5%
Potassium 299mg 165mg 4%
Vitamin B3 0.507mg 0.105mg 3%
Calories 25kcal 88kcal 3%
Iron 0.42mg 0.2mg 3%
Monounsaturated fat 0.034g 1.302g 3%
Copper 0.039mg 0.013mg 3%
Zinc 0.27mg 0.46mg 2%
Choline 44.3mg 52.2mg 1%
Polyunsaturated fat 0.031g 0.198g 1%
Fructose 0.97g 0.04g 1%
Vitamin B1 0.05mg 0.034mg 1%
Vitamin E 0.08mg 0.21mg 1%
Magnesium 15mg 19mg 1%
Carbs 4.97g 8.05g 1%
Sodium 30mg 54mg 1%
Net carbs 2.97g 8.05g N/A
Sugar 1.91g 8.05g N/A
Tryptophan 0.02mg 0.085mg 0%
Threonine 0.076mg 0.201mg 0%
Isoleucine 0.071mg 0.237mg 0%
Leucine 0.106mg 0.383mg 0%
Lysine 0.217mg 0.257mg 0%
Methionine 0.02mg 0.12mg 0%
Phenylalanine 0.065mg 0.225mg 0%
Valine 0.125mg 0.289mg 0%
Histidine 0.056mg 0.108mg 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 Eggnog
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%
Eggnog
Minerals Daily Need Coverage Score
13%
Cauliflower
17%
Eggnog

Comparison summary

Which food is lower in glycemic index?
Eggnog
Eggnog is lower in glycemic index (difference - 55)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 6.14g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 2.461g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.6)
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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.