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  6. Cauliflower vs. French fries

Cauliflower vs. French fries — In-Depth Nutrition Comparison

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Summary of differences between cauliflower and french fries

  • Cauliflower has more vitamin C; however, french fries are higher in vitamin B3, vitamin B6, phosphorus, vitamin E, vitamin B1, copper, and potassium.
  • Cauliflower covers your daily need for vitamin C, 48% more than french fries.
  • Cauliflower has less sodium.

These are the specific foods used in this comparison Cauliflower, raw and Fast foods, potato, french fried in vegetable oil.

Infographic

Cauliflower vs French fries 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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more CalciumCalcium +22.2%
Contains less SodiumSodium -85.7%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +93.6%
Contains more IronIron +92.9%
Contains more CopperCopper +217.9%
Contains more ZincZinc +85.2%
Contains more PhosphorusPhosphorus +184.1%
Contains more ManganeseManganese +59.4%
Contains more SeleniumSelenium +50%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin CVitamin C +925.5%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B5Vitamin B5 +15%
Contains more Vitamin KVitamin K +38.4%
Contains more FolateFolate +90%
Contains more CholineCholine +20.4%
Contains more Vitamin EVitamin E +1987.5%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B3Vitamin B3 +492.5%
Contains more Vitamin B6Vitamin B6 +102.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower French fries DV% diff.
Vitamin C 48.2mg 4.7mg 48%
Polyunsaturated fat 0.031g 5.398g 36%
Fats 0.28g 14.73g 22%
Vitamin B3 0.507mg 3.004mg 16%
Monounsaturated fat 0.034g 5.969g 15%
Calories 25kcal 312kcal 14%
Vitamin B6 0.184mg 0.372mg 14%
Carbs 4.97g 41.44g 12%
Phosphorus 44mg 125mg 12%
Vitamin E 0.08mg 1.67mg 11%
Vitamin B1 0.05mg 0.17mg 10%
Saturated fat 0.13g 2.336g 10%
Copper 0.039mg 0.124mg 9%
Potassium 299mg 579mg 8%
Sodium 30mg 210mg 8%
Fiber 2g 3.8g 7%
Folate 57µg 30µg 7%
Magnesium 15mg 35mg 5%
Iron 0.42mg 0.81mg 5%
Vitamin K 15.5µg 11.2µg 4%
Manganese 0.155mg 0.247mg 4%
Protein 1.92g 3.43g 3%
Vitamin B2 0.06mg 0.039mg 2%
Vitamin B5 0.667mg 0.58mg 2%
Zinc 0.27mg 0.5mg 2%
Fructose 0.97g 1%
Selenium 0.6µg 0.9µg 1%
Choline 44.3mg 36.8mg 1%
Net carbs 2.97g 37.64g N/A
Calcium 22mg 18mg 0%
Sugar 1.91g 0.3g N/A
Trans fat 0g 0.06g 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 - ALA 0.015g 0.407g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.029g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.013g 4.898g 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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more WaterWater +138.8%
Contains more ProteinProtein +78.6%
Contains more FatsFats +5160.7%
Contains more CarbsCarbs +733.8%
Contains more OtherOther +143.4%

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% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +17455.9%
Contains more Poly. FatPolyunsaturated fat +17312.9%

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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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.