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Cauliflower vs Gratin - In-Depth Nutrition Comparison

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How are Cauliflower and Gratin different?

  • Cauliflower is richer in Vitamin C, Folate, and Vitamin B5, while Gratin is higher in Copper, Phosphorus, Calcium, and Vitamin A.
  • Cauliflower covers your daily need of Vitamin C 43% more than Gratin.
  • Cauliflower contains 5 times more Folate than Gratin. Cauliflower contains 57µg of Folate, while Gratin contains 11µg.
  • Cauliflower is lower in Sodium.

Cauliflower, raw and Potatoes, au gratin, home-prepared from recipe using butter types were used in this article.

Infographic

Cauliflower vs Gratin 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 less Sodium -93.1%
Contains more Iron +52.4%
Contains more Calcium +440.9%
Contains more Potassium +32.4%
Contains more Magnesium +33.3%
Contains more Copper +310.3%
Contains more Zinc +155.6%
Contains more Phosphorus +156.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 36% 35% 15% 54% 19% 49% 57%
Contains less Sodium -93.1%
Contains more Iron +52.4%
Contains more Calcium +440.9%
Contains more Potassium +32.4%
Contains more Magnesium +33.3%
Contains more Copper +310.3%
Contains more Zinc +155.6%
Contains more Phosphorus +156.8%

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
:
4
Gratin
Contains more Vitamin C +386.9%
Contains more Vitamin B5 +72.4%
Contains more Folate +418.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +28%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B3 +95.9%
Equal in Vitamin B6 - 0.174
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 33% 16% 0% 0% 16% 27% 19% 24% 41% 0% 0% 9%
Contains more Vitamin C +386.9%
Contains more Vitamin B5 +72.4%
Contains more Folate +418.2%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +28%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B3 +95.9%
Equal in Vitamin B6 - 0.174

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
15
Gratin
Mineral Summary Score
13
Cauliflower
36
Gratin

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
30%
Gratin
Carbohydrates
5%
Cauliflower
11%
Gratin
Fats
1%
Cauliflower
35%
Gratin

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 Gratin
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Gratin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 0)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $0.4)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 403mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 4.603g)
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.

All nutrients comparison - raw data values

Nutrient Cauliflower Gratin Opinion
Calories 25 132 Gratin
Protein 1.92 5.06 Gratin
Fats 0.28 7.59 Gratin
Vitamin C 48.2 9.9 Cauliflower
Net carbs 2.9700000286102295 9.470000267028809 Gratin
Carbs 4.97 11.27 Gratin
Cholesterol 0 23 Cauliflower
Vitamin D 0 0
Iron 0.42 0.64 Gratin
Calcium 22 119 Gratin
Potassium 299 396 Gratin
Magnesium 15 20 Gratin
Sugar 1.91 Gratin
Fiber 2 1.8 Cauliflower
Copper 0.039 0.16 Gratin
Zinc 0.27 0.69 Gratin
Starch
Phosphorus 44 113 Gratin
Sodium 30 433 Cauliflower
Vitamin A 0 264 Gratin
Vitamin E 0.08 Cauliflower
Vitamin D 0 0
Vitamin B1 0.05 0.064 Gratin
Vitamin B2 0.06 0.116 Gratin
Vitamin B3 0.507 0.993 Gratin
Vitamin B5 0.667 0.387 Cauliflower
Vitamin B6 0.184 0.174 Cauliflower
Vitamin B12 0 0
Vitamin K 15.5 Cauliflower
Folate 57 11 Cauliflower
Trans Fat 0 Gratin
Saturated Fat 0.13 4.733 Cauliflower
Monounsaturated Fat 0.034 2.149 Gratin
Polyunsaturated fat 0.031 0.276 Gratin
Tryptophan 0.02 0.07 Gratin
Threonine 0.076 0.192 Gratin
Isoleucine 0.071 0.284 Gratin
Leucine 0.106 0.443 Gratin
Lysine 0.217 0.381 Gratin
Methionine 0.02 0.117 Gratin
Phenylalanine 0.065 0.254 Gratin
Valine 0.125 0.325 Gratin
Histidine 0.056 0.151 Gratin
Fructose 0.97 Cauliflower

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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.