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  6. Cauliflower vs. Kumquat

Cauliflower vs. Kumquat — In-Depth Nutrition Comparison

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The main differences between cauliflower and kumquat

  • Cauliflower is richer in vitamin K, vitamin B6, folate, vitamin B5, and choline, yet kumquat is richer in fiber, copper, vitamin A, and iron.
  • Daily need coverage for fiber for kumquat is 18% higher.

Food types used in this article are Cauliflower, raw and Kumquats, raw.

Infographic

Cauliflower vs Kumquat infographic
Infographic link

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more PotassiumPotassium +60.8%
Contains more ZincZinc +58.8%
Contains more PhosphorusPhosphorus +131.6%
Contains more ManganeseManganese +14.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +181.8%
Contains more IronIron +104.8%
Contains more CopperCopper +143.6%
Contains less SodiumSodium -66.7%

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%
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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Contains more Vitamin B1Vitamin B1 +35.1%
Contains more Vitamin B3Vitamin B3 +18.2%
Contains more Vitamin B5Vitamin B5 +220.7%
Contains more Vitamin B6Vitamin B6 +411.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +235.3%
Contains more CholineCholine +427.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin B2Vitamin B2 +50%
~equal in Vitamin C ~43.9mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Kumquat DV% diff.
Fiber 2g 6.5g 18%
Vitamin K 15.5µg 0µg 13%
Vitamin B6 0.184mg 0.036mg 11%
Folate 57µg 17µg 10%
Vitamin B5 0.667mg 0.208mg 9%
Choline 44.3mg 8.4mg 7%
Iron 0.42mg 0.86mg 6%
Copper 0.039mg 0.095mg 6%
Vitamin C 48.2mg 43.9mg 5%
Carbs 4.97g 15.9g 4%
Calcium 22mg 62mg 4%
Phosphorus 44mg 19mg 4%
Potassium 299mg 186mg 3%
Calories 25kcal 71kcal 2%
Vitamin A 0µg 15µg 2%
Vitamin B2 0.06mg 0.09mg 2%
Sodium 30mg 10mg 1%
Fructose 0.97g 1%
Manganese 0.155mg 0.135mg 1%
Selenium 0.6µg 0µg 1%
Vitamin B1 0.05mg 0.037mg 1%
Zinc 0.27mg 0.17mg 1%
Magnesium 15mg 20mg 1%
Fats 0.28g 0.86g 1%
Polyunsaturated fat 0.031g 0.171g 1%
Protein 1.92g 1.88g 0%
Net carbs 2.97g 9.4g N/A
Sugar 1.91g 9.36g N/A
Vitamin E 0.08mg 0.15mg 0%
Vitamin B3 0.507mg 0.429mg 0%
Saturated fat 0.13g 0.103g 0%
Monounsaturated fat 0.034g 0.154g 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
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more WaterWater +13.9%
Contains more OtherOther +49%
Contains more FatsFats +207.1%
Contains more CarbsCarbs +219.9%
~equal in Protein ~1.88g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains less Sat. FatSaturated fat -20.8%
Contains more Mono. FatMonounsaturated fat +352.9%
Contains more Poly. FatPolyunsaturated fat +451.6%

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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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.