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  6. Cauliflower vs. Gratin

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
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
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

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

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
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
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%

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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. 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.