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  6. Cauliflower vs. Filo

Cauliflower vs. Filo — In-Depth Nutrition Comparison

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Summary of differences between cauliflower and filo

  • Cauliflower has more vitamin C, vitamin B6, and vitamin K; however, filo is higher in selenium, vitamin B1, iron, vitamin B3, vitamin B2, and manganese.
  • Cauliflower covers your daily need for vitamin C, 54% more than filo.
  • Cauliflower has 6 times more vitamin K than filo. While cauliflower has 15.5µg of vitamin K, filo has only 2.5µg.
  • Cauliflower has less sodium.

These are the specific foods used in this comparison Cauliflower, raw and Phyllo dough.

Infographic

Cauliflower vs Filo 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%
Filo
Filo
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.3% 6.5% 120% 34% 13% 32% 63% 62% 127%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +304.1%
Contains less SodiumSodium -93.8%
Contains more IronIron +664.3%
Contains more CopperCopper +159%
Contains more ZincZinc +81.5%
Contains more PhosphorusPhosphorus +70.5%
Contains more ManganeseManganese +207.1%
Contains more SeleniumSelenium +3783.3%
~equal in Magnesium ~15mg

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%
Filo
Filo
4
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% 0% 1.6% 0% 135% 79% 76% 18% 6.9% 0% 6.3% 66% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +120.9%
Contains more Vitamin B6Vitamin B6 +513.3%
Contains more Vitamin KVitamin K +520%
Contains more CholineCholine +542%
Contains more Vitamin B1Vitamin B1 +982%
Contains more Vitamin B2Vitamin B2 +468.3%
Contains more Vitamin B3Vitamin B3 +703.4%
Contains more FolateFolate +54.4%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.08mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Filo DV% diff.
Vitamin C 48.2mg 0mg 54%
Vitamin B1 0.05mg 0.541mg 41%
Selenium 0.6µg 23.3µg 41%
Iron 0.42mg 3.21mg 35%
Vitamin B3 0.507mg 4.073mg 22%
Vitamin B2 0.06mg 0.341mg 22%
Sodium 30mg 483mg 20%
Carbs 4.97g 52.6g 16%
Manganese 0.155mg 0.476mg 14%
Calories 25kcal 299kcal 14%
Vitamin B6 0.184mg 0.03mg 12%
Vitamin K 15.5µg 2.5µg 11%
Protein 1.92g 7.1g 10%
Fats 0.28g 6g 9%
Folate 57µg 88µg 8%
Monounsaturated fat 0.034g 3.149g 8%
Choline 44.3mg 6.9mg 7%
Copper 0.039mg 0.101mg 7%
Potassium 299mg 74mg 7%
Vitamin B5 0.667mg 0.302mg 7%
Polyunsaturated fat 0.031g 0.923g 6%
Saturated fat 0.13g 1.47g 6%
Phosphorus 44mg 75mg 4%
Zinc 0.27mg 0.49mg 2%
Calcium 22mg 11mg 1%
Fructose 0.97g 1%
Net carbs 2.97g 50.7g N/A
Magnesium 15mg 15mg 0%
Sugar 1.91g 0.18g N/A
Fiber 2g 1.9g 0%
Vitamin E 0.08mg 0.08mg 0%
Tryptophan 0.02mg 0.088mg 0%
Threonine 0.076mg 0.194mg 0%
Isoleucine 0.071mg 0.246mg 0%
Leucine 0.106mg 0.49mg 0%
Lysine 0.217mg 0.158mg 0%
Methionine 0.02mg 0.126mg 0%
Phenylalanine 0.065mg 0.359mg 0%
Valine 0.125mg 0.286mg 0%
Histidine 0.056mg 0.159mg 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
Filo
Filo
4
7% 6% 53% 33% 2%
Protein: 7.1 g
Fats: 6 g
Carbs: 52.6 g
Water: 32.6 g
Other: 1.7 g
Contains more WaterWater +182.4%
Contains more ProteinProtein +269.8%
Contains more FatsFats +2042.9%
Contains more CarbsCarbs +958.4%
Contains more OtherOther +123.7%

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
Filo
Filo
2
27% 57% 17%
Saturated fat: Sat. Fat 1.47 g
Monounsaturated fat: Mono. Fat 3.149 g
Polyunsaturated fat: Poly. Fat 0.923 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +9161.8%
Contains more Poly. FatPolyunsaturated fat +2877.4%

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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. Filo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172791/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.