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  6. Cauliflower vs. Rainbow trout

Cauliflower vs. Rainbow trout — In-Depth Nutrition Comparison

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A recap on differences between cauliflower and rainbow trout

  • Cauliflower has more vitamin C and vitamin K; however, rainbow trout is higher in vitamin B12, vitamin D, selenium, vitamin B3, phosphorus, vitamin B5, and vitamin E.
  • Rainbow trout covers your daily vitamin B12 needs 179% more than cauliflower.
  • Rainbow trout contains 155 times less vitamin K than cauliflower. Cauliflower contains 15.5µg of vitamin K, while rainbow trout contains 0.1µg.

Food varieties used in this article are Cauliflower, raw and Fish, trout, rainbow, farmed, raw.

Infographic

Cauliflower vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more IronIron +35.5%
Contains less SodiumSodium -41.2%
Contains more ManganeseManganese +1309.1%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +13.6%
Contains more PotassiumPotassium +26.1%
Contains more CopperCopper +17.9%
Contains more ZincZinc +66.7%
Contains more PhosphorusPhosphorus +413.6%
Contains more SeleniumSelenium +3833.3%

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin CVitamin C +1562.1%
Contains more Vitamin KVitamin K +15400%
Contains more FolateFolate +418.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2825%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +140%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +998%
Contains more Vitamin B5Vitamin B5 +149.9%
Contains more Vitamin B6Vitamin B6 +84.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +46.7%

All nutrients comparison - raw data values

Nutrient Cauliflower Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Vitamin C 48.2mg 2.9mg 50%
Selenium 0.6µg 23.6µg 42%
Protein 1.92g 19.94g 36%
Vitamin B3 0.507mg 5.567mg 32%
Phosphorus 44mg 226mg 26%
Cholesterol 0mg 59mg 20%
Vitamin B5 0.667mg 1.667mg 20%
Vitamin E 0.08mg 2.34mg 15%
Vitamin K 15.5µg 0.1µg 13%
Folate 57µg 11µg 12%
Vitamin B6 0.184mg 0.34mg 12%
Polyunsaturated fat 0.031g 1.507g 10%
Fats 0.28g 6.18g 9%
Vitamin A 0µg 84µg 9%
Fiber 2g 0g 8%
Saturated fat 0.13g 1.383g 6%
Vitamin B1 0.05mg 0.12mg 6%
Calories 25kcal 141kcal 6%
Manganese 0.155mg 0.011mg 6%
Monounsaturated fat 0.034g 1.979g 5%
Choline 44.3mg 65mg 4%
Potassium 299mg 377mg 2%
Carbs 4.97g 0g 2%
Magnesium 15mg 25mg 2%
Vitamin B2 0.06mg 0.09mg 2%
Zinc 0.27mg 0.45mg 2%
Iron 0.42mg 0.31mg 1%
Fructose 0.97g 1%
Copper 0.039mg 0.046mg 1%
Sodium 30mg 51mg 1%
Net carbs 2.97g 0g N/A
Calcium 22mg 25mg 0%
Sugar 1.91g 0g N/A
Trans fat 0g 0.047g N/A
Tryptophan 0.02mg 0.234mg 0%
Threonine 0.076mg 0.915mg 0%
Isoleucine 0.071mg 0.962mg 0%
Leucine 0.106mg 1.696mg 0%
Lysine 0.217mg 1.916mg 0%
Methionine 0.02mg 0.618mg 0%
Phenylalanine 0.065mg 0.815mg 0%
Valine 0.125mg 1.075mg 0%
Histidine 0.056mg 0.614mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0g 0.516g N/A
Omega-3 - ALA 0.015g 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0g 0.007g N/A
Omega-6 - Gamma-linoleic acid 0g 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.02g N/A
Omega-6 - Eicosadienoic acid 0g 0.04g N/A
Omega-6 - Linoleic acid 0.013g 0.466g 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% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.8%
Contains more OtherOther +850%
Contains more ProteinProtein +938.5%
Contains more FatsFats +2107.1%

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -90.6%
Contains more Mono. FatMonounsaturated fat +5720.6%
Contains more Poly. FatPolyunsaturated fat +4761.3%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.