Cauliflower vs. English muffin — In-Depth Nutrition Comparison
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The main differences between cauliflower and English muffins
- Cauliflower is richer in vitamin C and vitamin B6, yet English muffins are richer in phosphorus, vitamin B1, copper, manganese, vitamin B2, vitamin B3, and iron.
- Daily need coverage for vitamin C for cauliflower is 53% higher.
- Cauliflower contains 4 times more vitamin B6 than English muffins. Cauliflower contains 0.184mg of vitamin B6, while English muffins contain 0.043mg.
- Cauliflower contains less sodium.
Food types used in this article are Cauliflower, raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough).
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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.
| Contains more PotassiumPotassium | +128.2% |
| Contains less SodiumSodium | -93.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +40% |
| Contains more CalciumCalcium | +136.4% |
| Contains more IronIron | +111.9% |
| Contains more CopperCopper | +230.8% |
| Contains more ZincZinc | +159.3% |
| Contains more PhosphorusPhosphorus | +202.3% |
| Contains more ManganeseManganese | +130.3% |
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.
| Contains more Vitamin CVitamin C | +48100% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +49.6% |
| Contains more Vitamin B6Vitamin B6 | +327.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +54.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +262% |
| Contains more Vitamin B2Vitamin B2 | +156.7% |
| Contains more Vitamin B3Vitamin B3 | +208.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
7.7 g
Fats:
1.8 g
Carbs:
46 g
Water:
42.1 g
Other:
2.4 g
| Contains more WaterWater | +118.7% |
| Contains more ProteinProtein | +301% |
| Contains more FatsFats | +542.9% |
| Contains more CarbsCarbs | +825.6% |
| Contains more OtherOther | +215.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated fat:
Sat. Fat
0.259 g
Monounsaturated fat:
Mono. Fat
0.302 g
Polyunsaturated fat:
Poly. Fat
0.888 g
| Contains less Sat. FatSaturated fat | -49.8% |
| Contains more Mono. FatMonounsaturated fat | +788.2% |
| Contains more Poly. FatPolyunsaturated fat | +2764.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 48.2mg | 0.1mg | 53% |
| Sodium | 30mg | 464mg | 19% |
| Carbs | 4.97g | 46g | 14% |
| Phosphorus | 44mg | 133mg | 13% |
| Vitamin K | 15.5µg | 13% | |
| Protein | 1.92g | 7.7g | 12% |
| Calories | 25kcal | 235kcal | 11% |
| Vitamin B6 | 0.184mg | 0.043mg | 11% |
| Vitamin B1 | 0.05mg | 0.181mg | 11% |
| Copper | 0.039mg | 0.129mg | 10% |
| Manganese | 0.155mg | 0.357mg | 9% |
| Choline | 44.3mg | 8% | |
| Vitamin B2 | 0.06mg | 0.154mg | 7% |
| Vitamin B3 | 0.507mg | 1.566mg | 7% |
| Polyunsaturated fat | 0.031g | 0.888g | 6% |
| Iron | 0.42mg | 0.89mg | 6% |
| Folate | 57µg | 37µg | 5% |
| Potassium | 299mg | 131mg | 5% |
| Zinc | 0.27mg | 0.7mg | 4% |
| Vitamin B5 | 0.667mg | 0.446mg | 4% |
| Calcium | 22mg | 52mg | 3% |
| Fiber | 2g | 2.7g | 3% |
| Vitamin B12 | 0µg | 0.04µg | 2% |
| Fats | 0.28g | 1.8g | 2% |
| Fructose | 0.97g | 1% | |
| Monounsaturated fat | 0.034g | 0.302g | 1% |
| Saturated fat | 0.13g | 0.259g | 1% |
| Magnesium | 15mg | 21mg | 1% |
| Selenium | 0.6µg | 1% | |
| Vitamin E | 0.08mg | 1% | |
| Net carbs | 2.97g | 43.3g | N/A |
| Sugar | 1.91g | N/A | |
| Tryptophan | 0.02mg | 0.092mg | 0% |
| Threonine | 0.076mg | 0.242mg | 0% |
| Isoleucine | 0.071mg | 0.315mg | 0% |
| Leucine | 0.106mg | 0.553mg | 0% |
| Lysine | 0.217mg | 0.241mg | 0% |
| Methionine | 0.02mg | 0.139mg | 0% |
| Phenylalanine | 0.065mg | 0.379mg | 0% |
| Valine | 0.125mg | 0.353mg | 0% |
| Histidine | 0.056mg | 0.17mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
13%
30%
Comparison summary
Which food is lower in Sugar?
English muffin is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
English muffin is lower in glycemic index (difference - 77)
Which food is cheaper?
English muffin is cheaper (difference - $0.4)
Which food is richer in minerals?
English muffin is relatively richer in minerals
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 434mg)
Which food is lower in Saturated fat?
Cauliflower is lower in Saturated fat (difference - 0.129g)
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)