Cauliflower vs. Lotus root — In-Depth Nutrition Comparison
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How are Cauliflower and Lotus root different?
- Cauliflower is higher in Folate, and Vitamin B5, however, Lotus root is richer in Copper, Vitamin B2, Fiber, Iron, Vitamin B1, Phosphorus, Potassium, and Vitamin B6.
- Daily need coverage for Copper from Lotus root is 24% higher.
- Cauliflower contains 4 times more Folate than Lotus root. While Cauliflower contains 57µg of Folate, Lotus root contains only 13µg.
Cauliflower, raw and Lotus root, raw are the varieties used in this article.
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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 less SodiumSodium | -25% |
| Contains more MagnesiumMagnesium | +53.3% |
| Contains more CalciumCalcium | +104.5% |
| Contains more PotassiumPotassium | +86% |
| Contains more IronIron | +176.2% |
| Contains more CopperCopper | +559% |
| Contains more ZincZinc | +44.4% |
| Contains more PhosphorusPhosphorus | +127.3% |
| Contains more ManganeseManganese | +68.4% |
| Contains more SeleniumSelenium | +16.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +26.8% |
| Contains more Vitamin B5Vitamin B5 | +76.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +338.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +220% |
| Contains more Vitamin B2Vitamin B2 | +266.7% |
| Contains more Vitamin B6Vitamin B6 | +40.2% |
~equal in
Vitamin D
~0µg
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:
2.6 g
Fats:
0.1 g
Carbs:
17.23 g
Water:
79.1 g
Other:
0.97 g
| Contains more FatsFats | +180% |
| Contains more WaterWater | +16.4% |
| Contains more ProteinProtein | +35.4% |
| Contains more CarbsCarbs | +246.7% |
| Contains more OtherOther | +27.6% |
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
0.03 g
Monounsaturated Fat:
Mono. Fat
0.02 g
Polyunsaturated fat:
Poly. Fat
0.02 g
| Contains more Mono. FatMonounsaturated Fat | +70% |
| Contains more Poly. FatPolyunsaturated fat | +55% |
| Contains less Sat. FatSaturated Fat | -76.9% |
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 25kcal | 74kcal |
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| Protein | 1.92g | 2.6g |
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| Fats | 0.28g | 0.1g |
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| Vitamin C | 48.2mg | 44mg |
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| Net carbs | 2.97g | 12.33g |
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| Carbs | 4.97g | 17.23g |
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| Magnesium | 15mg | 23mg |
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| Calcium | 22mg | 45mg |
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| Potassium | 299mg | 556mg |
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| Iron | 0.42mg | 1.16mg |
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| Sugar | 1.91g |
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| Fiber | 2g | 4.9g |
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| Copper | 0.039mg | 0.257mg |
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| Zinc | 0.27mg | 0.39mg |
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| Phosphorus | 44mg | 100mg |
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| Sodium | 30mg | 40mg |
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| Vitamin E | 0.08mg |
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| Manganese | 0.155mg | 0.261mg |
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| Selenium | 0.6µg | 0.7µg |
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| Vitamin B1 | 0.05mg | 0.16mg |
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| Vitamin B2 | 0.06mg | 0.22mg |
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| Vitamin B3 | 0.507mg | 0.4mg |
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| Vitamin B5 | 0.667mg | 0.377mg |
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| Vitamin B6 | 0.184mg | 0.258mg |
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| Vitamin K | 15.5µg |
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| Folate | 57µg | 13µg |
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| Choline | 44.3mg |
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| Saturated Fat | 0.13g | 0.03g |
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| Monounsaturated Fat | 0.034g | 0.02g |
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| Polyunsaturated fat | 0.031g | 0.02g |
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| Tryptophan | 0.02mg | 0.02mg | |
| Threonine | 0.076mg | 0.051mg |
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| Isoleucine | 0.071mg | 0.054mg |
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| Leucine | 0.106mg | 0.069mg |
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| Lysine | 0.217mg | 0.094mg |
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| Methionine | 0.02mg | 0.022mg |
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| Phenylalanine | 0.065mg | 0.047mg |
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| Valine | 0.125mg | 0.055mg |
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| Histidine | 0.056mg | 0.038mg |
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| Fructose | 0.97g |
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| Omega-3 - ALA | 0.015g |
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| Omega-6 - Linoleic acid | 0.013g |
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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%
26%
Minerals Daily Need Coverage Score
13%
30%
Comparison summary
Which food is lower in Sugar?
Lotus root is lower in Sugar (difference - 1.91g)
Which food is lower in Saturated Fat?
Lotus root is lower in Saturated Fat (difference - 0.1g)
Which food is lower in glycemic index?
Lotus root is lower in glycemic index (difference - 33)
Which food is cheaper?
Lotus root is cheaper (difference - $0.4)
Which food is richer in minerals?
Lotus root is relatively richer in minerals
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 10mg)
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)