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  6. Cauliflower vs. Jerky

Cauliflower vs. Jerky — In-Depth Nutrition Comparison

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What are the differences between cauliflower and jerky?

  • Cauliflower is higher in vitamin C, yet jerky is higher in zinc, iron, phosphorus, vitamin B12, copper, folate, and selenium.
  • Jerky's daily need coverage for sodium is 89% more.
  • The amount of sodium in cauliflower is lower.

We used Cauliflower, raw and Snacks, beef jerky, chopped, and formed types in this article.

Infographic

Cauliflower vs Jerky 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%
Jerky
Jerky
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +39.6%
Contains more MagnesiumMagnesium +240%
Contains more PotassiumPotassium +99.7%
Contains more IronIron +1190.5%
Contains more CopperCopper +482.1%
Contains more ZincZinc +2903.7%
Contains more PhosphorusPhosphorus +825%
Contains more SeleniumSelenium +1683.3%
~equal in Calcium ~20mg

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%
Jerky
Jerky
8
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 0% 0% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +309.2%
Contains more Vitamin KVitamin K +573.9%
Contains more Vitamin EVitamin E +512.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +208%
Contains more Vitamin B2Vitamin B2 +136.7%
Contains more Vitamin B3Vitamin B3 +241.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +135.1%
Contains more CholineCholine +146.3%
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.179mg

All nutrients comparison - raw data values

Nutrient Cauliflower Jerky DV% diff.
Sodium 30mg 2081mg 89%
Zinc 0.27mg 8.11mg 71%
Iron 0.42mg 5.42mg 63%
Protein 1.92g 33.2g 63%
Vitamin C 48.2mg 0mg 54%
Phosphorus 44mg 407mg 52%
Saturated fat 0.13g 10.85g 49%
Vitamin B12 0µg 0.99µg 41%
Fats 0.28g 25.6g 39%
Monounsaturated fat 0.034g 11.305g 28%
Copper 0.039mg 0.227mg 21%
Calories 25kcal 410kcal 19%
Folate 57µg 134µg 19%
Selenium 0.6µg 10.7µg 18%
Cholesterol 0mg 48mg 16%
Choline 44.3mg 109.1mg 12%
Vitamin K 15.5µg 2.3µg 11%
Vitamin B5 0.667mg 0.163mg 10%
Potassium 299mg 597mg 9%
Magnesium 15mg 51mg 9%
Vitamin B1 0.05mg 0.154mg 9%
Vitamin B3 0.507mg 1.732mg 8%
Polyunsaturated fat 0.031g 1.011g 7%
Vitamin B2 0.06mg 0.142mg 6%
Vitamin E 0.08mg 0.49mg 3%
Manganese 0.155mg 0.111mg 2%
Carbs 4.97g 11g 2%
Vitamin D 0µg 0.3µg 2%
Fructose 0.97g 1%
Fiber 2g 1.8g 1%
Vitamin D 0IU 11IU 1%
Net carbs 2.97g 9.2g N/A
Calcium 22mg 20mg 0%
Sugar 1.91g 9g N/A
Vitamin B6 0.184mg 0.179mg 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 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
Jerky
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more WaterWater +294.1%
Contains more ProteinProtein +1629.2%
Contains more FatsFats +9042.9%
Contains more CarbsCarbs +121.3%
Contains more OtherOther +800%

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
Jerky
Jerky
2
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +33150%
Contains more Poly. FatPolyunsaturated fat +3161.3%

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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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.