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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" chart 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%
Equal in Calcium - 24
Equal in Magnesium - 14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 81% 10% 23% 18% 1% 15% 63%
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%
Equal in Calcium - 24
Equal in Magnesium - 14

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cauliflower Garden asparagus
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals 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
Starch g g
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
Vitamin A 0IU 756IU Garden asparagus
Vitamin E 0.08mg 1.13mg Garden asparagus
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.04g Garden asparagus
Monounsaturated Fat 0.034g 0g Cauliflower
Polyunsaturated fat 0.031g 0.05g Garden asparagus

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
30
Cauliflower
29
Garden asparagus
Mineral Summary Score
13
Cauliflower
27
Garden asparagus

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Cauliflower
13%
Garden asparagus
Carbohydrates
5%
Cauliflower
4%
Garden asparagus
Fats
1%
Cauliflower
1%
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 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 minerals?
?
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.
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.