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  6. Cauliflower vs. Gooseberry

Cauliflower vs. Gooseberry — In-Depth Nutrition Comparison

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Important differences between cauliflower and gooseberries

  • Cauliflower has more vitamin C, folate, vitamin B6, and vitamin B5; however, gooseberries have more fiber and vitamin A.
  • Cauliflower's daily need coverage for vitamin C is 23% more.
  • Cauliflower has 10 times more folate than gooseberries. Cauliflower has 57µg of folate, while gooseberries have 6µg.

The food varieties used in the comparison are Cauliflower, raw and Gooseberries, raw.

Infographic

Cauliflower vs Gooseberry 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.
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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +51%
Contains more IronIron +35.5%
Contains more ZincZinc +125%
Contains more PhosphorusPhosphorus +63%
Contains more CalciumCalcium +13.6%
Contains more CopperCopper +79.5%
Contains less SodiumSodium -96.7%
~equal in Manganese ~0.144mg
~equal in Selenium ~0.6µg

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin CVitamin C +74%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +69%
Contains more Vitamin B5Vitamin B5 +133.2%
Contains more Vitamin B6Vitamin B6 +130%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +850%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +362.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Gooseberry DV% diff.
Vitamin C 48.2mg 27.7mg 23%
Vitamin K 15.5µg 13%
Folate 57µg 6µg 13%
Fiber 2g 4.3g 9%
Choline 44.3mg 8%
Vitamin B5 0.667mg 0.286mg 8%
Vitamin B6 0.184mg 0.08mg 8%
Copper 0.039mg 0.07mg 3%
Potassium 299mg 198mg 3%
Vitamin E 0.08mg 0.37mg 2%
Vitamin A 0µg 15µg 2%
Phosphorus 44mg 27mg 2%
Vitamin B2 0.06mg 0.03mg 2%
Carbs 4.97g 10.18g 2%
Polyunsaturated fat 0.031g 0.317g 2%
Protein 1.92g 0.88g 2%
Vitamin B1 0.05mg 0.04mg 1%
Vitamin B3 0.507mg 0.3mg 1%
Fructose 0.97g 1%
Calories 25kcal 44kcal 1%
Sodium 30mg 1mg 1%
Zinc 0.27mg 0.12mg 1%
Iron 0.42mg 0.31mg 1%
Magnesium 15mg 10mg 1%
Fats 0.28g 0.58g 0%
Net carbs 2.97g 5.88g N/A
Calcium 22mg 25mg 0%
Sugar 1.91g N/A
Selenium 0.6µg 0.6µg 0%
Manganese 0.155mg 0.144mg 0%
Saturated fat 0.13g 0.038g 0%
Monounsaturated fat 0.034g 0.051g 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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +118.2%
Contains more OtherOther +55.1%
Contains more FatsFats +107.1%
Contains more CarbsCarbs +104.8%
~equal in Water ~87.87g

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains less Sat. FatSaturated fat -70.8%
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +922.6%

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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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.