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  6. Cauliflower vs. Grape

Cauliflower vs. Grape — In-Depth Nutrition Comparison

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What are the main differences between cauliflower and grapes?

  • Cauliflower is richer in vitamin C, folate, vitamin B5, choline, and vitamin B6, yet grapes are richer in manganese.
  • Cauliflower's daily need coverage for vitamin C is 49% higher.
  • Cauliflower has 28 times more vitamin B5 than grapes. Cauliflower has 0.667mg of vitamin B5, while grapes have 0.024mg.

We used Cauliflower, raw and Grapes, american type (slip skin), raw types in this comparison.

Infographic

Cauliflower vs Grape 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%
Grape
Grape
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +57.1%
Contains more PotassiumPotassium +56.5%
Contains more IronIron +44.8%
Contains more ZincZinc +575%
Contains more PhosphorusPhosphorus +340%
Contains more SeleniumSelenium +500%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +363.2%
~equal in Copper ~0.04mg

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%
Grape
Grape
3
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin CVitamin C +1105%
Contains more Vitamin B3Vitamin B3 +69%
Contains more Vitamin B5Vitamin B5 +2679.2%
Contains more Vitamin B6Vitamin B6 +67.3%
Contains more FolateFolate +1325%
Contains more CholineCholine +691.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +137.5%
Contains more Vitamin B1Vitamin B1 +84%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~14.6µg

All nutrients comparison - raw data values

Nutrient Cauliflower Grape DV% diff.
Vitamin C 48.2mg 4mg 49%
Manganese 0.155mg 0.718mg 24%
Folate 57µg 4µg 13%
Vitamin B5 0.667mg 0.024mg 13%
Choline 44.3mg 5.6mg 7%
Vitamin B6 0.184mg 0.11mg 6%
Phosphorus 44mg 10mg 5%
Fiber 2g 0.9g 4%
Carbs 4.97g 17.15g 4%
Vitamin B1 0.05mg 0.092mg 4%
Protein 1.92g 0.63g 3%
Potassium 299mg 191mg 3%
Calories 25kcal 67kcal 2%
Magnesium 15mg 5mg 2%
Iron 0.42mg 0.29mg 2%
Zinc 0.27mg 0.04mg 2%
Vitamin K 15.5µg 14.6µg 1%
Vitamin B3 0.507mg 0.3mg 1%
Calcium 22mg 14mg 1%
Selenium 0.6µg 0.1µg 1%
Vitamin A 0µg 5µg 1%
Sodium 30mg 2mg 1%
Fructose 0.97g 1%
Vitamin E 0.08mg 0.19mg 1%
Fats 0.28g 0.35g 0%
Net carbs 2.97g 16.25g N/A
Sugar 1.91g 16.25g N/A
Copper 0.039mg 0.04mg 0%
Vitamin B2 0.06mg 0.057mg 0%
Saturated fat 0.13g 0.114g 0%
Monounsaturated fat 0.034g 0.014g 0%
Polyunsaturated fat 0.031g 0.102g 0%
Tryptophan 0.02mg 0.003mg 0%
Threonine 0.076mg 0.017mg 0%
Isoleucine 0.071mg 0.005mg 0%
Leucine 0.106mg 0.013mg 0%
Lysine 0.217mg 0.014mg 0%
Methionine 0.02mg 0.021mg 0%
Phenylalanine 0.065mg 0.013mg 0%
Valine 0.125mg 0.017mg 0%
Histidine 0.056mg 0.023mg 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
Grape
Grape
2
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +204.8%
Contains more WaterWater +13.2%
Contains more OtherOther +33.3%
Contains more FatsFats +25%
Contains more CarbsCarbs +245.1%

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
Grape
Grape
2
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +142.9%
Contains less Sat. FatSaturated fat -12.3%
Contains more Poly. FatPolyunsaturated fat +229%

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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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.