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  6. Cauliflower vs. Mackerel

Cauliflower vs. Mackerel — In-Depth Nutrition Comparison

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A recap on differences between cauliflower and mackerel

  • Cauliflower has more vitamin C; however, mackerel is higher in vitamin B12, vitamin D, selenium, phosphorus, vitamin B3, and vitamin B6.
  • Mackerel covers your daily vitamin B12 needs 500% more than cauliflower.
  • Cauliflower has less saturated fat.

Food varieties used in this article are Cauliflower, raw and Fish, mackerel, salted.

Infographic

Cauliflower vs Mackerel 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +73.9%
Contains more IronIron +233.3%
Contains more CopperCopper +156.4%
Contains more ZincZinc +307.4%
Contains more PhosphorusPhosphorus +477.3%
Contains more SeleniumSelenium +12133.3%

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.
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%
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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +98.7%
Contains more FolateFolate +280%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2875%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +216.7%
Contains more Vitamin B3Vitamin B3 +550.9%
Contains more Vitamin B6Vitamin B6 +122.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +129.3%

All nutrients comparison - raw data values

Nutrient Cauliflower Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 30mg 4450mg 192%
Selenium 0.6µg 73.4µg 132%
Vitamin D 0IU 1006IU 126%
Vitamin D 0µg 25.2µg 126%
Vitamin C 48.2mg 0mg 54%
Polyunsaturated fat 0.031g 6.21g 41%
Fats 0.28g 25.1g 38%
Protein 1.92g 18.5g 33%
Cholesterol 0mg 95mg 32%
Saturated fat 0.13g 7.148g 32%
Phosphorus 44mg 254mg 30%
Monounsaturated fat 0.034g 8.32g 21%
Vitamin B3 0.507mg 3.3mg 17%
Vitamin B6 0.184mg 0.41mg 17%
Vitamin E 0.08mg 2.38mg 15%
Calories 25kcal 305kcal 14%
Vitamin B5 0.667mg 13%
Iron 0.42mg 1.4mg 12%
Magnesium 15mg 60mg 11%
Folate 57µg 15µg 11%
Vitamin B2 0.06mg 0.19mg 10%
Choline 44.3mg 101.6mg 10%
Zinc 0.27mg 1.1mg 8%
Fiber 2g 0g 8%
Copper 0.039mg 0.1mg 7%
Manganese 0.155mg 7%
Potassium 299mg 520mg 7%
Vitamin K 15.5µg 7.8µg 6%
Vitamin A 0µg 47µg 5%
Calcium 22mg 66mg 4%
Vitamin B1 0.05mg 0.02mg 3%
Carbs 4.97g 0g 2%
Fructose 0.97g 1%
Net carbs 2.97g 0g N/A
Sugar 1.91g 0g N/A
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - ALA 0.015g N/A
Omega-3 - DPA 0g 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +114.1%
Contains more ProteinProtein +863.5%
Contains more FatsFats +8864.3%
Contains more OtherOther +1663.2%

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +24370.6%
Contains more Poly. FatPolyunsaturated fat +19932.3%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.