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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 for 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" 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%
Gratin
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
Contains less SodiumSodium -93.1%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +440.9%
Contains more PotassiumPotassium +32.4%
Contains more IronIron +52.4%
Contains more CopperCopper +310.3%
Contains more ZincZinc +155.6%
Contains more PhosphorusPhosphorus +156.8%
Contains more SeleniumSelenium +350%
~equal in Manganese ~0.161mg

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%
Gratin
4
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +386.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +72.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +418.2%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +28%
Contains more Vitamin B2Vitamin B2 +93.3%
Contains more Vitamin B3Vitamin B3 +95.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.174mg
~equal in Vitamin B12 ~0µg

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
Gratin
4
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
Contains more WaterWater +24.4%
Contains more ProteinProtein +163.5%
Contains more FatsFats +2610.7%
Contains more CarbsCarbs +126.8%
Contains more OtherOther +173.7%

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
Gratin
2
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +6220.6%
Contains more Poly. FatPolyunsaturated fat +790.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Cauliflower Gratin DV% diff.
Vitamin C 48.2mg 9.9mg 43%
Saturated fat 0.13g 4.733g 21%
Sodium 30mg 433mg 18%
Copper 0.039mg 0.16mg 13%
Vitamin K 15.5µg 13%
Folate 57µg 11µg 12%
Fats 0.28g 7.59g 11%
Phosphorus 44mg 113mg 10%
Calcium 22mg 119mg 10%
Choline 44.3mg 8%
Cholesterol 0mg 23mg 8%
Vitamin A 0µg 64µg 7%
Vitamin B5 0.667mg 0.387mg 6%
Protein 1.92g 5.06g 6%
Monounsaturated fat 0.034g 2.149g 5%
Calories 25kcal 132kcal 5%
Selenium 0.6µg 2.7µg 4%
Vitamin B2 0.06mg 0.116mg 4%
Zinc 0.27mg 0.69mg 4%
Iron 0.42mg 0.64mg 3%
Vitamin B3 0.507mg 0.993mg 3%
Potassium 299mg 396mg 3%
Polyunsaturated fat 0.031g 0.276g 2%
Carbs 4.97g 11.27g 2%
Fructose 0.97g 1%
Magnesium 15mg 20mg 1%
Vitamin E 0.08mg 1%
Vitamin B6 0.184mg 0.174mg 1%
Vitamin B1 0.05mg 0.064mg 1%
Fiber 2g 1.8g 1%
Net carbs 2.97g 9.47g N/A
Sugar 1.91g N/A
Manganese 0.155mg 0.161mg 0%
Tryptophan 0.02mg 0.07mg 0%
Threonine 0.076mg 0.192mg 0%
Isoleucine 0.071mg 0.284mg 0%
Leucine 0.106mg 0.443mg 0%
Lysine 0.217mg 0.381mg 0%
Methionine 0.02mg 0.117mg 0%
Phenylalanine 0.065mg 0.254mg 0%
Valine 0.125mg 0.325mg 0%
Histidine 0.056mg 0.151mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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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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%
Cauliflower
14%
Gratin
Minerals Daily Need Coverage Score
13%
Cauliflower
32%
Gratin

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.

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. 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.