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Cauliflower vs. Garden asparagus — In-Depth Nutrition Comparison

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What are the main differences between Cauliflower and Garden asparagus?

  • Cauliflower is richer in Vitamin C, Vitamin B5, Vitamin B6, and Choline, yet Garden asparagus is richer in Vitamin K, Iron, Copper, Vitamin B1, Vitamin E , and Vitamin B2.
  • Cauliflower's daily need coverage for Vitamin C is 47% higher.
  • Cauliflower has 3 times more Choline than Garden asparagus. Cauliflower has 44.3mg of Choline, while Garden asparagus has 16mg.

We used Cauliflower, raw and Asparagus, raw types in this comparison.

Infographic

Cauliflower vs Garden asparagus infographic
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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.
Contains more Potassium +48%
Contains more Iron +409.5%
Contains more Phosphorus +18.2%
Contains less Sodium -93.3%
Contains more Zinc +100%
Contains more Copper +384.6%
Contains more Selenium +283.3%
Equal in Calcium - 24
Equal in Magnesium - 14
Equal in Manganese - 0.158
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Potassium +48%
Contains more Iron +409.5%
Contains more Phosphorus +18.2%
Contains less Sodium -93.3%
Contains more Zinc +100%
Contains more Copper +384.6%
Contains more Selenium +283.3%
Equal in Calcium - 24
Equal in Magnesium - 14
Equal in Manganese - 0.158

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.
:
Contains more Vitamin C +760.7%
Contains more Vitamin B5 +143.4%
Contains more Vitamin B6 +102.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +1312.5%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +135%
Contains more Vitamin B3 +92.9%
Contains more Vitamin K +168.4%
Equal in Folate - 52
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin C +760.7%
Contains more Vitamin B5 +143.4%
Contains more Vitamin B6 +102.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +1312.5%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +135%
Contains more Vitamin B3 +92.9%
Contains more Vitamin K +168.4%
Equal in Folate - 52

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +133.3%
Contains more Carbs +28.1%
Contains more Other +31%
Contains more Protein +14.6%
Equal in Water - 93.22
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Fats +133.3%
Contains more Carbs +28.1%
Contains more Other +31%
Contains more Protein +14.6%
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +∞%
Contains less Saturated Fat -69.2%
Contains more Polyunsaturated fat +61.3%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains less Saturated Fat -69.2%
Contains more Polyunsaturated fat +61.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +44.6%
Contains more Sucrose +∞%
Equal in Fructose - 1
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +44.6%
Contains more Sucrose +∞%
Equal in Fructose - 1

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Garden asparagus
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Garden asparagus Opinion
Net carbs 2.97g 1.78g Cauliflower
Protein 1.92g 2.2g Garden asparagus
Fats 0.28g 0.12g Cauliflower
Carbs 4.97g 3.88g Cauliflower
Calories 25kcal 20kcal Cauliflower
Fructose 0.97g 1g Garden asparagus
Sugar 1.91g 1.88g Garden asparagus
Fiber 2g 2.1g Garden asparagus
Calcium 22mg 24mg Garden asparagus
Iron 0.42mg 2.14mg Garden asparagus
Magnesium 15mg 14mg Cauliflower
Phosphorus 44mg 52mg Garden asparagus
Potassium 299mg 202mg Cauliflower
Sodium 30mg 2mg Garden asparagus
Zinc 0.27mg 0.54mg Garden asparagus
Copper 0.039mg 0.189mg Garden asparagus
Manganese 0.155mg 0.158mg Garden asparagus
Selenium 0.6µg 2.3µg Garden asparagus
Vitamin A 0IU 756IU Garden asparagus
Vitamin A RAE 0µg 38µg Garden asparagus
Vitamin E 0.08mg 1.13mg Garden asparagus
Vitamin C 48.2mg 5.6mg Cauliflower
Vitamin B1 0.05mg 0.143mg Garden asparagus
Vitamin B2 0.06mg 0.141mg Garden asparagus
Vitamin B3 0.507mg 0.978mg Garden asparagus
Vitamin B5 0.667mg 0.274mg Cauliflower
Vitamin B6 0.184mg 0.091mg Cauliflower
Folate 57µg 52µg Cauliflower
Vitamin K 15.5µg 41.6µg Garden asparagus
Tryptophan 0.02mg 0.027mg Garden asparagus
Threonine 0.076mg 0.084mg Garden asparagus
Isoleucine 0.071mg 0.075mg Garden asparagus
Leucine 0.106mg 0.128mg Garden asparagus
Lysine 0.217mg 0.104mg Cauliflower
Methionine 0.02mg 0.031mg Garden asparagus
Phenylalanine 0.065mg 0.075mg Garden asparagus
Valine 0.125mg 0.115mg Cauliflower
Histidine 0.056mg 0.049mg Cauliflower
Saturated Fat 0.13g 0.04g Garden asparagus
Monounsaturated Fat 0.034g 0g Cauliflower
Polyunsaturated fat 0.031g 0.05g Garden asparagus
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Cauliflower
29%
Garden asparagus
Minerals Daily Need Coverage Score
13%
Cauliflower
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.09g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $3.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.