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  6. Cauliflower vs. Corn raw

Cauliflower vs. Corn raw — In-Depth Nutrition Comparison

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Important differences between cauliflower and corn raw

  • Cauliflower has more vitamin C, vitamin K, and vitamin B6; however, corn raw has more vitamin B1, vitamin B3, phosphorus, and magnesium.
  • Cauliflower's daily need coverage for vitamin C is 46% more.
  • Cauliflower has 52 times more vitamin K than corn raw. Cauliflower has 15.5µg of vitamin K, while corn raw has 0.3µg.
  • Cauliflower is lower in sugar.

The food varieties used in the comparison are Cauliflower, raw and Corn, sweet, yellow, raw.

Infographic

Cauliflower vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +1000%
Contains more MagnesiumMagnesium +146.7%
Contains more IronIron +23.8%
Contains more CopperCopper +38.5%
Contains more ZincZinc +70.4%
Contains more PhosphorusPhosphorus +102.3%
Contains less SodiumSodium -50%
~equal in Potassium ~270mg
~equal in Manganese ~0.163mg
~equal in Selenium ~0.6µg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +608.8%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B6Vitamin B6 +97.8%
Contains more Vitamin KVitamin K +5066.7%
Contains more FolateFolate +35.7%
Contains more CholineCholine +92.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +210%
Contains more Vitamin B3Vitamin B3 +249.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.055mg
~equal in Vitamin B5 ~0.717mg
~equal in Vitamin B12 ~0µg

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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more WaterWater +21.1%
Contains more OtherOther +20.6%
Contains more ProteinProtein +70.3%
Contains more FatsFats +382.1%
Contains more CarbsCarbs +276.3%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -60%
Contains more Mono. FatMonounsaturated fat +1170.6%
Contains more Poly. FatPolyunsaturated fat +1471%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +264.9%
Contains more FructoseFructose +100%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Corn raw
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Corn raw DV% diff.
Vitamin C 48.2mg 6.8mg 46%
Vitamin K 15.5µg 0.3µg 13%
Vitamin B1 0.05mg 0.155mg 9%
Vitamin B3 0.507mg 1.77mg 8%
Vitamin B6 0.184mg 0.093mg 7%
Phosphorus 44mg 89mg 6%
Carbs 4.97g 18.7g 5%
Magnesium 15mg 37mg 5%
Choline 44.3mg 23mg 4%
Folate 57µg 42µg 4%
Calories 25kcal 86kcal 3%
Protein 1.92g 3.27g 3%
Polyunsaturated fat 0.031g 0.487g 3%
Zinc 0.27mg 0.46mg 2%
Starch 5.7g 2%
Copper 0.039mg 0.054mg 2%
Fats 0.28g 1.35g 2%
Calcium 22mg 2mg 2%
Monounsaturated fat 0.034g 0.432g 1%
Saturated fat 0.13g 0.325g 1%
Potassium 299mg 270mg 1%
Vitamin B5 0.667mg 0.717mg 1%
Sodium 30mg 15mg 1%
Vitamin A 0µg 9µg 1%
Iron 0.42mg 0.52mg 1%
Fructose 0.97g 1.94g 1%
Net carbs 2.97g 16.7g N/A
Sugar 1.91g 6.26g N/A
Fiber 2g 2g 0%
Vitamin E 0.08mg 0.07mg 0%
Selenium 0.6µg 0.6µg 0%
Manganese 0.155mg 0.163mg 0%
Vitamin B2 0.06mg 0.055mg 0%
Tryptophan 0.02mg 0.023mg 0%
Threonine 0.076mg 0.129mg 0%
Isoleucine 0.071mg 0.129mg 0%
Leucine 0.106mg 0.348mg 0%
Lysine 0.217mg 0.137mg 0%
Methionine 0.02mg 0.067mg 0%
Phenylalanine 0.065mg 0.15mg 0%
Valine 0.125mg 0.185mg 0%
Histidine 0.056mg 0.089mg 0%
Omega-3 - ALA 0.015g 0.014g N/A
Omega-6 - Linoleic acid 0.013g 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Cauliflower
17%
Corn raw
Minerals Daily Need Coverage Score
13%
Cauliflower
17%
Corn raw

Comparison summary

Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Corn raw
Corn raw is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 0.195g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.