Cauliflower vs. Minestrone — In-Depth Nutrition Comparison
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A recap on differences between Cauliflower and Minestrone
- Cauliflower has more Vitamin C, Vitamin B6, Vitamin B5, Folate, and Fiber, however, Minestrone is higher in Vitamin A RAE.
- Cauliflower covers your daily Vitamin C needs 53% more than Minestrone.
- Minestrone contains 5 times less Fiber than Cauliflower. Cauliflower contains 2g of Fiber, while Minestrone contains 0.4g.
- Cauliflower has less Sodium.
Food varieties used in this article are Cauliflower, raw and Soup, minestrone, canned, prepared with equal volume water.
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
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Calcium
+57.1%
Contains
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Iron
+10.5%
Contains
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Magnesium
+400%
Contains
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Phosphorus
+91.3%
Contains
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Potassium
+130%
Contains
less
Sodium
-88.2%
Contains
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Zinc
+14.8%
Contains
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Copper
+30.8%
Equal in Iron - 0.38
Equal in Manganese - 0.152
Contains
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Calcium
+57.1%
Contains
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Iron
+10.5%
Contains
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Magnesium
+400%
Contains
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Phosphorus
+91.3%
Contains
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Potassium
+130%
Contains
less
Sodium
-88.2%
Contains
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Zinc
+14.8%
Contains
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Copper
+30.8%
Equal in Iron - 0.38
Equal in Manganese - 0.152
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.
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Contains
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Vitamin C
+9540%
Contains
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Vitamin B1
+127.3%
Contains
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Vitamin B2
+233.3%
Contains
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Vitamin B3
+29.7%
Contains
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Vitamin B5
+376.4%
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Vitamin B6
+348.8%
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Folate
+280%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+9540%
Contains
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Vitamin B1
+127.3%
Contains
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Vitamin B2
+233.3%
Contains
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Vitamin B3
+29.7%
Contains
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Vitamin B5
+376.4%
Contains
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Vitamin B6
+348.8%
Contains
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Folate
+280%
Contains
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Vitamin A
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+271.4%
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Other
+57.9%
Equal in Protein - 1.77
Equal in Carbs - 4.66
Equal in Water - 91.33
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
1.77 g
Fats:
1.04 g
Carbs:
4.66 g
Water:
91.33 g
Other:
1.2 g
Contains
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Fats
+271.4%
Contains
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Other
+57.9%
Equal in Protein - 1.77
Equal in Carbs - 4.66
Equal in Water - 91.33
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-43.5%
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Monounsaturated Fat
+752.9%
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Polyunsaturated fat
+1383.9%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Saturated Fat:
0.23 g
Monounsaturated Fat:
0.29 g
Polyunsaturated fat:
0.46 g
Contains
less
Saturated Fat
-43.5%
Contains
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Monounsaturated Fat
+752.9%
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Polyunsaturated fat
+1383.9%
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 Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.97g | 4.26g |
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| Protein | 1.92g | 1.77g |
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| Fats | 0.28g | 1.04g |
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| Carbs | 4.97g | 4.66g |
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| Calories | 25kcal | 34kcal |
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| Fructose | 0.97g |
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| Sugar | 1.91g |
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| Fiber | 2g | 0.4g |
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| Calcium | 22mg | 14mg |
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| Iron | 0.42mg | 0.38mg |
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| Magnesium | 15mg | 3mg |
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| Phosphorus | 44mg | 23mg |
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| Potassium | 299mg | 130mg |
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| Sodium | 30mg | 254mg |
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| Zinc | 0.27mg | 0.31mg |
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| Copper | 0.039mg | 0.051mg |
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| Manganese | 0.155mg | 0.152mg |
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| Selenium | 0.6µg |
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| Vitamin A | 0IU | 970IU |
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| Vitamin A RAE | 0µg | 49µg |
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| Vitamin E | 0.08mg |
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| Vitamin C | 48.2mg | 0.5mg |
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| Vitamin B1 | 0.05mg | 0.022mg |
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| Vitamin B2 | 0.06mg | 0.018mg |
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| Vitamin B3 | 0.507mg | 0.391mg |
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| Vitamin B5 | 0.667mg | 0.14mg |
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| Vitamin B6 | 0.184mg | 0.041mg |
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| Folate | 57µg | 15µg |
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| Vitamin K | 15.5µg |
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| Tryptophan | 0.02mg | 0.013mg |
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| Threonine | 0.076mg | 0.043mg |
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| Isoleucine | 0.071mg | 0.054mg |
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| Leucine | 0.106mg | 0.098mg |
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| Lysine | 0.217mg | 0.076mg |
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| Methionine | 0.02mg | 0.018mg |
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| Phenylalanine | 0.065mg | 0.064mg |
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| Valine | 0.125mg | 0.074mg |
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| Histidine | 0.056mg | 0.03mg |
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| Cholesterol | 0mg | 1mg |
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| Saturated Fat | 0.13g | 0.23g |
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| Monounsaturated Fat | 0.034g | 0.29g |
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| Polyunsaturated fat | 0.031g | 0.46g |
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| Omega-6 - Linoleic acid | 0.013g |
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| Omega-3 - ALA | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
9%
Minerals Daily Need Coverage Score
13%
12%
Comparison summary
Which food is lower in Sugar?
Minestrone is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Minestrone is lower in glycemic index (difference - 47)
Which food is cheaper?
Minestrone is cheaper (difference - $0.4)
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 224mg)
Which food is lower in Cholesterol?
Cauliflower is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Cauliflower is lower in Saturated Fat (difference - 0.1g)
Which food is richer in minerals?
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins