Cauliflower vs. Graham cracker — In-Depth Nutrition Comparison
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How are Cauliflower and Graham cracker different?
- Cauliflower is richer in Vitamin C, while Graham cracker is higher in Iron, Manganese, Vitamin B3, Phosphorus, Vitamin B2, Vitamin B1, Copper, and Selenium.
- Cauliflower covers your daily need of Vitamin C 54% more than Graham cracker.
- Cauliflower is lower in Sodium.
Cauliflower, raw and Cookies, graham crackers, plain or honey (includes cinnamon) types were used in this article.
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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
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Potassium
+75.9%
Contains
less
Sodium
-93.5%
Contains
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Calcium
+250%
Contains
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Iron
+800%
Contains
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Magnesium
+166.7%
Contains
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Phosphorus
+320.5%
Contains
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Zinc
+255.6%
Contains
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Copper
+335.9%
Contains
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Manganese
+557.4%
Contains
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Selenium
+950%
Contains
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Potassium
+75.9%
Contains
less
Sodium
-93.5%
Contains
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Calcium
+250%
Contains
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Iron
+800%
Contains
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Magnesium
+166.7%
Contains
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Phosphorus
+320.5%
Contains
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Zinc
+255.6%
Contains
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Copper
+335.9%
Contains
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Manganese
+557.4%
Contains
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Selenium
+950%
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
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Vitamin C
+∞%
Contains
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Vitamin B5
+58.8%
Contains
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Vitamin B6
+17.9%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1787.5%
Contains
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Vitamin B1
+430%
Contains
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Vitamin B2
+428.3%
Contains
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Vitamin B3
+775.5%
Contains
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Folate
+59.6%
Equal in Vitamin K - 14.3
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+58.8%
Contains
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Vitamin B6
+17.9%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+1787.5%
Contains
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Vitamin B1
+430%
Contains
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Vitamin B2
+428.3%
Contains
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Vitamin B3
+775.5%
Contains
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Folate
+59.6%
Equal in Vitamin K - 14.3
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+2615.9%
Contains
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Protein
+248.4%
Contains
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Fats
+3685.7%
Contains
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Carbs
+1462.6%
Contains
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Other
+118.4%
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
Contains
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Water
+2615.9%
Contains
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Protein
+248.4%
Contains
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Fats
+3685.7%
Contains
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Carbs
+1462.6%
Contains
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Other
+118.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-92%
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Monounsaturated Fat
+7279.4%
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Polyunsaturated fat
+17280.6%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Contains
less
Saturated Fat
-92%
Contains
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Monounsaturated Fat
+7279.4%
Contains
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Polyunsaturated fat
+17280.6%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
Contains
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Sucrose
+∞%
Contains
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Glucose
+10.6%
Equal in Fructose - 0.99
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+∞%
Contains
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Sucrose
+∞%
Contains
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Glucose
+10.6%
Equal in Fructose - 0.99
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.97g | 74.26g |
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| Protein | 1.92g | 6.69g |
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| Fats | 0.28g | 10.6g |
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| Carbs | 4.97g | 77.66g |
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| Calories | 25kcal | 430kcal |
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| Starch | 46.56g |
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| Fructose | 0.97g | 0.99g |
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| Sugar | 1.91g | 24.85g |
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| Fiber | 2g | 3.4g |
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| Calcium | 22mg | 77mg |
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| Iron | 0.42mg | 3.78mg |
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| Magnesium | 15mg | 40mg |
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| Phosphorus | 44mg | 185mg |
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| Potassium | 299mg | 170mg |
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| Sodium | 30mg | 459mg |
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| Zinc | 0.27mg | 0.96mg |
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| Copper | 0.039mg | 0.17mg |
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| Manganese | 0.155mg | 1.019mg |
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| Selenium | 0.6µg | 6.3µg |
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| Vitamin A | 0IU | 2IU |
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| Vitamin E | 0.08mg | 1.51mg |
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| Vitamin C | 48.2mg | 0mg |
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| Vitamin B1 | 0.05mg | 0.265mg |
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| Vitamin B2 | 0.06mg | 0.317mg |
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| Vitamin B3 | 0.507mg | 4.439mg |
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| Vitamin B5 | 0.667mg | 0.42mg |
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| Vitamin B6 | 0.184mg | 0.156mg |
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| Folate | 57µg | 91µg |
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| Vitamin K | 15.5µg | 14.3µg |
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| Tryptophan | 0.02mg |
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| Threonine | 0.076mg |
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| Isoleucine | 0.071mg |
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| Leucine | 0.106mg |
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| Lysine | 0.217mg |
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| Methionine | 0.02mg |
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| Phenylalanine | 0.065mg |
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| Valine | 0.125mg |
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| Histidine | 0.056mg |
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| Trans Fat | 0g | 0.055g |
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| Saturated Fat | 0.13g | 1.633g |
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| Monounsaturated Fat | 0.034g | 2.509g |
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| Polyunsaturated fat | 0.031g | 5.388g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.004g |
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| Omega-6 - Linoleic acid | 0.013g | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0g | 0.024g |
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| Omega-3 - ALA | 0.015g | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
13%
60%
Comparison summary
Which food is lower in glycemic index?
Graham cracker is lower in glycemic index (difference - 74)
Which food is cheaper?
Graham cracker is cheaper (difference - $0.4)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 22.94g)
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 429mg)
Which food is lower in Saturated Fat?
Cauliflower is lower in Saturated Fat (difference - 1.503g)
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.