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  6. Cauliflower vs. Salmon raw

Cauliflower vs. Salmon raw — In-Depth Nutrition Comparison

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Differences between cauliflower and salmon raw

  • Cauliflower has more vitamin C, while salmon raw has more vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B2, copper, phosphorus, and vitamin B5.
  • Salmon raw's daily need coverage for vitamin B12 is 133% higher.

The food types used in this comparison are Cauliflower, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Cauliflower vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +83.3%
Contains less SodiumSodium -31.8%
Contains more ManganeseManganese +868.8%
Contains more MagnesiumMagnesium +93.3%
Contains more PotassiumPotassium +63.9%
Contains more IronIron +90.5%
Contains more CopperCopper +541%
Contains more ZincZinc +137%
Contains more PhosphorusPhosphorus +354.5%
Contains more SeleniumSelenium +5983.3%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +128%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +352%
Contains more Vitamin B2Vitamin B2 +533.3%
Contains more Vitamin B3Vitamin B3 +1450.3%
Contains more Vitamin B5Vitamin B5 +149.5%
Contains more Vitamin B6Vitamin B6 +344.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Cauliflower Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 0.6µg 36.5µg 65%
Vitamin C 48.2mg 0mg 54%
Vitamin B6 0.184mg 0.818mg 49%
Vitamin B3 0.507mg 7.86mg 46%
Protein 1.92g 19.84g 36%
Vitamin B2 0.06mg 0.38mg 25%
Copper 0.039mg 0.25mg 23%
Phosphorus 44mg 200mg 22%
Vitamin B5 0.667mg 1.664mg 20%
Cholesterol 0mg 55mg 18%
Polyunsaturated fat 0.031g 2.539g 17%
Vitamin B1 0.05mg 0.226mg 15%
Vitamin K 15.5µg 13%
Fats 0.28g 6.34g 9%
Folate 57µg 25µg 8%
Fiber 2g 0g 8%
Choline 44.3mg 8%
Calories 25kcal 142kcal 6%
Manganese 0.155mg 0.016mg 6%
Potassium 299mg 490mg 6%
Iron 0.42mg 0.8mg 5%
Monounsaturated fat 0.034g 2.103g 5%
Saturated fat 0.13g 0.981g 4%
Zinc 0.27mg 0.64mg 3%
Magnesium 15mg 29mg 3%
Carbs 4.97g 0g 2%
Fructose 0.97g 1%
Vitamin A 0µg 12µg 1%
Sodium 30mg 44mg 1%
Calcium 22mg 12mg 1%
Vitamin E 0.08mg 1%
Net carbs 2.97g 0g N/A
Sugar 1.91g N/A
Tryptophan 0.02mg 0.222mg 0%
Threonine 0.076mg 0.87mg 0%
Isoleucine 0.071mg 0.914mg 0%
Leucine 0.106mg 1.613mg 0%
Lysine 0.217mg 1.822mg 0%
Methionine 0.02mg 0.587mg 0%
Phenylalanine 0.065mg 0.775mg 0%
Valine 0.125mg 1.022mg 0%
Histidine 0.056mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - ALA 0.015g N/A
Omega-3 - DPA 0g 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +34.4%
Contains more ProteinProtein +933.3%
Contains more FatsFats +2164.3%
Contains more OtherOther +600%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -86.7%
Contains more Mono. FatMonounsaturated fat +6085.3%
Contains more Poly. FatPolyunsaturated fat +8090.3%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.