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Cauliflower vs. Enoki mushrooms — In-Depth Nutrition Comparison

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A recap on differences between Cauliflower and Enoki mushrooms

  • Cauliflower has more Vitamin C, Vitamin K, and Vitamin B6, however, Enoki mushrooms are higher in Vitamin B3, Vitamin B1, Vitamin B5, Vitamin B2, Iron, Phosphorus, and Copper.
  • Cauliflower covers your daily Vitamin C needs 54% more than Enoki mushrooms.

Food varieties used in this article are Cauliflower, raw and Mushrooms, enoki, raw.

Infographic

Cauliflower vs Enoki mushrooms 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.
Contains more Calcium +∞%
Contains more Manganese +106.7%
Contains more Iron +173.8%
Contains more Phosphorus +138.6%
Contains more Potassium +20.1%
Contains less Sodium -90%
Contains more Zinc +140.7%
Contains more Copper +174.4%
Contains more Selenium +266.7%
Equal in Magnesium - 16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 44% 12% 45% 32% 1% 18% 36% 10% 12%
Contains more Calcium +∞%
Contains more Manganese +106.7%
Contains more Iron +173.8%
Contains more Phosphorus +138.6%
Contains more Potassium +20.1%
Contains less Sodium -90%
Contains more Zinc +140.7%
Contains more Copper +174.4%
Contains more Selenium +266.7%
Equal in Magnesium - 16

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 E +700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +84%
Contains more Folate +18.8%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +1287%
Contains more Vitamin B5 +102.4%
Equal in Choline - 47.7
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 25% 39%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 3% 0% 57% 47% 132% 81% 24% 36% 0% 27% 0%
Contains more Vitamin E +700%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +84%
Contains more Folate +18.8%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +350%
Contains more Vitamin B2 +233.3%
Contains more Vitamin B3 +1287%
Contains more Vitamin B5 +102.4%
Equal in Choline - 47.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +38.5%
Contains more Carbs +57.1%
Contains more Other +18.4%
Equal in Fats - 0.29
Equal in Water - 88.34
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
3% 8% 88%
Protein: 2.66 g
Fats: 0.29 g
Carbs: 7.81 g
Water: 88.34 g
Other: 0.9 g
Contains more Protein +38.5%
Contains more Carbs +57.1%
Contains more Other +18.4%
Equal in Fats - 0.29
Equal in Water - 88.34

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +∞%
Contains less Saturated Fat -84.6%
Contains more Polyunsaturated fat +190.3%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
18% 82%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.09 g
Contains more Monounsaturated Fat +∞%
Contains less Saturated Fat -84.6%
Contains more Polyunsaturated fat +190.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +327.3%
Contains more Fructose +∞%
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: 0.22 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +327.3%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Enoki mushrooms Opinion
Net carbs 2.97g 5.11g Enoki mushrooms
Protein 1.92g 2.66g Enoki mushrooms
Fats 0.28g 0.29g Enoki mushrooms
Carbs 4.97g 7.81g Enoki mushrooms
Calories 25kcal 37kcal Enoki mushrooms
Fructose 0.97g 0g Cauliflower
Sugar 1.91g 0.22g Enoki mushrooms
Fiber 2g 2.7g Enoki mushrooms
Calcium 22mg 0mg Cauliflower
Iron 0.42mg 1.15mg Enoki mushrooms
Magnesium 15mg 16mg Enoki mushrooms
Phosphorus 44mg 105mg Enoki mushrooms
Potassium 299mg 359mg Enoki mushrooms
Sodium 30mg 3mg Enoki mushrooms
Zinc 0.27mg 0.65mg Enoki mushrooms
Copper 0.039mg 0.107mg Enoki mushrooms
Manganese 0.155mg 0.075mg Cauliflower
Selenium 0.6µg 2.2µg Enoki mushrooms
Vitamin E 0.08mg 0.01mg Cauliflower
Vitamin D 0IU 5IU Enoki mushrooms
Vitamin D 0µg 0.1µg Enoki mushrooms
Vitamin C 48.2mg 0mg Cauliflower
Vitamin B1 0.05mg 0.225mg Enoki mushrooms
Vitamin B2 0.06mg 0.2mg Enoki mushrooms
Vitamin B3 0.507mg 7.032mg Enoki mushrooms
Vitamin B5 0.667mg 1.35mg Enoki mushrooms
Vitamin B6 0.184mg 0.1mg Cauliflower
Folate 57µg 48µg Cauliflower
Choline 44.3mg 47.7mg Enoki mushrooms
Vitamin K 15.5µg 0µg Cauliflower
Tryptophan 0.02mg 0.04mg Enoki mushrooms
Threonine 0.076mg 0.11mg Enoki mushrooms
Isoleucine 0.071mg 0.09mg Enoki mushrooms
Leucine 0.106mg 0.13mg Enoki mushrooms
Lysine 0.217mg 0.13mg Cauliflower
Methionine 0.02mg 0.03mg Enoki mushrooms
Phenylalanine 0.065mg 0.15mg Enoki mushrooms
Valine 0.125mg 0.23mg Enoki mushrooms
Histidine 0.056mg 0.07mg Enoki mushrooms
Saturated Fat 0.13g 0.02g Enoki mushrooms
Monounsaturated Fat 0.034g 0g Cauliflower
Polyunsaturated fat 0.031g 0.09g Enoki mushrooms
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Enoki mushrooms
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
31%
Enoki mushrooms
Minerals Daily Need Coverage Score
13%
Cauliflower
21%
Enoki mushrooms

Comparison summary

Which food is lower in Sugar?
Enoki mushrooms
Enoki mushrooms is lower in Sugar (difference - 1.69g)
Which food contains less Sodium?
Enoki mushrooms
Enoki mushrooms contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Enoki mushrooms
Enoki mushrooms is lower in Saturated Fat (difference - 0.11g)
Which food is lower in glycemic index?
Enoki mushrooms
Enoki mushrooms is lower in glycemic index (difference - 0)
Which food is cheaper?
Enoki mushrooms
Enoki mushrooms is cheaper (difference - $0.4)
Which food is richer in minerals?
Enoki mushrooms
Enoki mushrooms is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Enoki mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169382/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.