Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Cauliflower
  5. Compare
  6. Cauliflower vs. Fruit salad

Cauliflower vs. Fruit salad — In-Depth Nutrition Comparison

Compare

How are cauliflower and fruit salad different?

  • Cauliflower is richer in vitamin C, folate, vitamin B5, vitamin B6, and potassium, while fruit salad is higher in vitamin A.
  • Cauliflower covers your daily need for vitamin C, 50% more than fruit salad.
  • Cauliflower contains 19 times more folate than fruit salad. Cauliflower contains 57µg of folate, while fruit salad contains 3µg.

Cauliflower, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids types were used in this article.

Infographic

Cauliflower vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +157.8%
Contains more IronIron +68%
Contains more ZincZinc +92.9%
Contains more PhosphorusPhosphorus +214.3%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +28.2%
Contains less SodiumSodium -83.3%
~equal in Manganese ~0.151mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +1360.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B2Vitamin B2 +328.6%
Contains more Vitamin B3Vitamin B3 +42.4%
Contains more Vitamin B5Vitamin B5 +1158.5%
Contains more Vitamin B6Vitamin B6 +581.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1800%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Fruit salad DV% diff.
Vitamin C 48.2mg 3.3mg 50%
Folate 57µg 3µg 14%
Vitamin K 15.5µg 13%
Vitamin B5 0.667mg 0.053mg 12%
Vitamin B6 0.184mg 0.027mg 12%
Choline 44.3mg 8%
Potassium 299mg 116mg 5%
Vitamin B2 0.06mg 0.014mg 4%
Fiber 2g 1g 4%
Phosphorus 44mg 14mg 4%
Vitamin A 0µg 30µg 3%
Protein 1.92g 0.51g 3%
Vitamin B1 0.05mg 0.011mg 3%
Carbs 4.97g 13.05g 3%
Magnesium 15mg 8mg 2%
Iron 0.42mg 0.25mg 2%
Saturated fat 0.13g 0.004g 1%
Fructose 0.97g 1%
Vitamin B3 0.507mg 0.356mg 1%
Calories 25kcal 50kcal 1%
Selenium 0.6µg 1%
Vitamin E 0.08mg 1%
Sodium 30mg 5mg 1%
Zinc 0.27mg 0.14mg 1%
Copper 0.039mg 0.05mg 1%
Calcium 22mg 11mg 1%
Fats 0.28g 0.03g 0%
Net carbs 2.97g 12.05g N/A
Sugar 1.91g N/A
Manganese 0.155mg 0.151mg 0%
Monounsaturated fat 0.034g 0.005g 0%
Polyunsaturated fat 0.031g 0.011g 0%
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 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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +276.5%
Contains more FatsFats +833.3%
Contains more OtherOther +192.3%
Contains more CarbsCarbs +162.6%
~equal in Water ~86.15g

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +580%
Contains more Poly. FatPolyunsaturated fat +181.8%
Contains less Sat. FatSaturated fat -96.9%

People also compare

Cauliflower
Cauliflower vs Broccoli
Broccoli
Cauliflower
Cauliflower vs Brussels sprouts
Brussels sprouts
Cauliflower
Cauliflower vs Cabbage
Cabbage
Fruit salad
Fruit salad vs Kiwi
Kiwi
Fruit salad
Fruit salad vs Pineapple
Pineapple
Fruit salad
Fruit salad vs Mango
Mango

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.