Cauliflower vs. Fruitcake — In-Depth Nutrition Comparison

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A recap on differences between cauliflower and fruitcake

Cauliflower has more vitamin C, vitamin K, vitamin B6, folate, vitamin B5, and choline; however, fruitcake is higher in iron, fiber, and vitamin E.
Cauliflower covers your daily vitamin C needs 53% more than fruitcake.
Fruitcake contains 10 times less vitamin K than cauliflower. Cauliflower contains 15.5µg of vitamin K, while fruitcake contains 1.5µg.
Cauliflower has less saturated fat.

Food varieties used in this article are Cauliflower, raw and Cake, fruitcake, commercially prepared.

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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.

Cauliflower

Fruitcake

Contains more PotassiumPotassium	+95.4%
Contains less SodiumSodium	-70.3%

Contains more CalciumCalcium	+50%
Contains more IronIron	+392.9%
Contains more CopperCopper	+28.2%
Contains more PhosphorusPhosphorus	+18.2%
Contains more ManganeseManganese	+41.9%
Contains more SeleniumSelenium	+233.3%

~equal in Magnesium ~16mg

~equal in Zinc ~0.27mg

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.

Cauliflower

Fruitcake

Contains more Vitamin CVitamin C	+9540%
Contains more Vitamin B5Vitamin B5	+195.1%
Contains more Vitamin B6Vitamin B6	+300%
Contains more Vitamin KVitamin K	+933.3%
Contains more FolateFolate	+185%
Contains more CholineCholine	+397.8%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+1025%
Contains more Vitamin B2Vitamin B2	+65%
Contains more Vitamin B3Vitamin B3	+56%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.05mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	48.2mg	0.5mg	53%
Polyunsaturated fat	0.031g	3.323g	22%
Iron	0.42mg	2.07mg	21%
Carbs	4.97g	61.6g	19%
Calories	25kcal	324kcal	15%
Fats	0.28g	9.1g	14%
Vitamin K	15.5µg	1.5µg	12%
Vitamin B6	0.184mg	0.046mg	11%
Monounsaturated fat	0.034g	4.2g	10%
Folate	57µg	20µg	9%
Vitamin B5	0.667mg	0.226mg	9%
Fiber	2g	3.7g	7%
Choline	44.3mg	8.9mg	6%
Vitamin E	0.08mg	0.9mg	5%
Saturated fat	0.13g	1.048g	4%
Potassium	299mg	153mg	4%
Vitamin B2	0.06mg	0.099mg	3%
Sodium	30mg	101mg	3%
Manganese	0.155mg	0.22mg	3%
Selenium	0.6µg	2µg	3%
Protein	1.92g	2.9g	2%
Vitamin B3	0.507mg	0.791mg	2%
Cholesterol	0mg	5mg	2%
Fructose	0.97g		1%
Phosphorus	44mg	52mg	1%
Copper	0.039mg	0.05mg	1%
Calcium	22mg	33mg	1%
Vitamin A	0µg	7µg	1%
Net carbs	2.97g	57.9g	N/A
Magnesium	15mg	16mg	0%
Sugar	1.91g	27.42g	N/A
Zinc	0.27mg	0.27mg	0%
Vitamin B1	0.05mg	0.05mg	0%
Vitamin B12	0µg	0.01µg	0%
Tryptophan	0.02mg	0.042mg	0%
Threonine	0.076mg	0.102mg	0%
Isoleucine	0.071mg	0.121mg	0%
Leucine	0.106mg	0.206mg	0%
Lysine	0.217mg	0.121mg	0%
Methionine	0.02mg	0.059mg	0%
Phenylalanine	0.065mg	0.14mg	0%
Valine	0.125mg	0.144mg	0%
Histidine	0.056mg	0.071mg	0%
Omega-3 - DHA	0g	0.001g	N/A
Omega-3 - ALA	0.015g		N/A
Omega-6 - Linoleic acid	0.013g		N/A