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
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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 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% |
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 | +∞% |
| 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% |
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:
7.1 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
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
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% |
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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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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%
30%
Minerals Daily Need Coverage Score
13%
47%
Comparison summary
Which food is lower in Sugar?
Filo is lower in Sugar (difference - 1.73g)
Which food is lower in glycemic index?
Filo is lower in glycemic index (difference - 38)
Which food is cheaper?
Filo is cheaper (difference - $0.4)
Which food is richer in minerals?
Filo is relatively richer in minerals
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 453mg)
Which food is lower in Saturated fat?
Cauliflower is lower in Saturated fat (difference - 1.34g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.