Cauliflower vs. Lentil — In-Depth Nutrition Comparison
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A recap on differences between cauliflower and lentil
- Cauliflower has more vitamin C and vitamin K; however, lentil is higher in iron, folate, fiber, copper, phosphorus, manganese, vitamin B1, and zinc.
- Cauliflower covers your daily vitamin C needs 52% more than lentil.
- Lentil contains 9 times less vitamin K than cauliflower. Cauliflower contains 15.5µg of vitamin K, while lentil contains 1.7µg.
Food varieties used in this article are Cauliflower, raw and Lentils, mature seeds, cooked, boiled, without salt.
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.
| Contains more CalciumCalcium | +15.8% |
| Contains more MagnesiumMagnesium | +140% |
| Contains more PotassiumPotassium | +23.4% |
| Contains more IronIron | +692.9% |
| Contains more CopperCopper | +543.6% |
| Contains more ZincZinc | +370.4% |
| Contains more PhosphorusPhosphorus | +309.1% |
| Contains less SodiumSodium | -93.3% |
| Contains more ManganeseManganese | +218.7% |
| Contains more SeleniumSelenium | +366.7% |
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.
| Contains more Vitamin CVitamin C | +3113.3% |
| Contains more Vitamin KVitamin K | +811.8% |
| Contains more CholineCholine | +35.5% |
| Contains more Vitamin EVitamin E | +37.5% |
| Contains more Vitamin B1Vitamin B1 | +238% |
| Contains more Vitamin B2Vitamin B2 | +21.7% |
| Contains more Vitamin B3Vitamin B3 | +109.1% |
| Contains more FolateFolate | +217.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
9.02 g
Fats:
0.38 g
Carbs:
20.13 g
Water:
69.64 g
Other:
0.83 g
| Contains more WaterWater | +32.2% |
| Contains more ProteinProtein | +369.8% |
| Contains more FatsFats | +35.7% |
| Contains more CarbsCarbs | +305% |
~equal in
Other
~0.83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated fat:
Sat. Fat
0.053 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.175 g
| Contains less Sat. FatSaturated fat | -59.2% |
| Contains more Mono. FatMonounsaturated fat | +88.2% |
| Contains more Poly. FatPolyunsaturated fat | +464.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 48.2mg | 1.5mg | 52% |
| Iron | 0.42mg | 3.33mg | 36% |
| Folate | 57µg | 181µg | 31% |
| Fiber | 2g | 7.9g | 24% |
| Copper | 0.039mg | 0.251mg | 24% |
| Phosphorus | 44mg | 180mg | 19% |
| Manganese | 0.155mg | 0.494mg | 15% |
| Protein | 1.92g | 9.02g | 14% |
| Vitamin K | 15.5µg | 1.7µg | 12% |
| Vitamin B1 | 0.05mg | 0.169mg | 10% |
| Zinc | 0.27mg | 1.27mg | 9% |
| Calories | 25kcal | 116kcal | 5% |
| Carbs | 4.97g | 20.13g | 5% |
| Magnesium | 15mg | 36mg | 5% |
| Selenium | 0.6µg | 2.8µg | 4% |
| Vitamin B3 | 0.507mg | 1.06mg | 3% |
| Choline | 44.3mg | 32.7mg | 2% |
| Potassium | 299mg | 369mg | 2% |
| Polyunsaturated fat | 0.031g | 0.175g | 1% |
| Sodium | 30mg | 2mg | 1% |
| Vitamin B2 | 0.06mg | 0.073mg | 1% |
| Vitamin B5 | 0.667mg | 0.638mg | 1% |
| Fructose | 0.97g | 1% | |
| Fats | 0.28g | 0.38g | 0% |
| Net carbs | 2.97g | 12.23g | N/A |
| Calcium | 22mg | 19mg | 0% |
| Sugar | 1.91g | 1.8g | N/A |
| Vitamin E | 0.08mg | 0.11mg | 0% |
| Vitamin B6 | 0.184mg | 0.178mg | 0% |
| Saturated fat | 0.13g | 0.053g | 0% |
| Monounsaturated fat | 0.034g | 0.064g | 0% |
| Tryptophan | 0.02mg | 0.081mg | 0% |
| Threonine | 0.076mg | 0.323mg | 0% |
| Isoleucine | 0.071mg | 0.39mg | 0% |
| Leucine | 0.106mg | 0.654mg | 0% |
| Lysine | 0.217mg | 0.63mg | 0% |
| Methionine | 0.02mg | 0.077mg | 0% |
| Phenylalanine | 0.065mg | 0.445mg | 0% |
| Valine | 0.125mg | 0.448mg | 0% |
| Histidine | 0.056mg | 0.254mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
25%
Minerals Daily Need Coverage Score
13%
46%
Comparison summary
Which food is lower in Sugar?
Lentil is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Lentil contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Lentil is lower in Saturated fat (difference - 0.077g)
Which food is lower in glycemic index?
Lentil is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Lentil is relatively richer in minerals
Which food is cheaper?
Cauliflower is cheaper (difference - $0.7)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.