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Cauliflower vs. Mixed nuts — In-Depth Nutrition Comparison

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Important differences between cauliflower and mixed nuts

  • Cauliflower has more vitamin C; however, mixed nuts have more copper, manganese, selenium, phosphorus, vitamin E, magnesium, vitamin B3, and zinc.
  • Mixed nuts' daily need coverage for copper is 96% more.
  • Cauliflower has 96 times more vitamin C than mixed nuts. Cauliflower has 48.2mg of vitamin C, while mixed nuts have 0.5mg.
  • Cauliflower is lower in saturated fat.

The food varieties used in the comparison are Cauliflower, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Cauliflower vs Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more MagnesiumMagnesium +1426.7%
Contains more CalciumCalcium +431.8%
Contains more PotassiumPotassium +111.4%
Contains more IronIron +521.4%
Contains more CopperCopper +2225.6%
Contains more ZincZinc +1144.4%
Contains more PhosphorusPhosphorus +936.4%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +1216.1%
Contains more SeleniumSelenium +5550%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +9540%
Contains more Vitamin KVitamin K +171.9%
Contains more Vitamin EVitamin E +9675%
Contains more Vitamin B1Vitamin B1 +278%
Contains more Vitamin B2Vitamin B2 +226.7%
Contains more Vitamin B3Vitamin B3 +1420.5%
Contains more Vitamin B5Vitamin B5 +70.9%
Contains more Vitamin B6Vitamin B6 +91.3%
Contains more FolateFolate +45.6%
Contains more CholineCholine +17.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more WaterWater +4326.4%
Contains more ProteinProtein +943.8%
Contains more FatsFats +19167.9%
Contains more CarbsCarbs +323.5%
Contains more OtherOther +278.9%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +83688.2%
Contains more Poly. FatPolyunsaturated fat +47035.5%

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
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~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 Mixed nuts
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Mixed nuts DV% diff.
Polyunsaturated fat 0.031g 14.612g 97%
Copper 0.039mg 0.907mg 96%
Fats 0.28g 53.95g 83%
Manganese 0.155mg 2.04mg 82%
Monounsaturated fat 0.034g 28.488g 71%
Selenium 0.6µg 33.9µg 61%
Phosphorus 44mg 456mg 59%
Vitamin C 48.2mg 0.5mg 53%
Vitamin E 0.08mg 7.82mg 52%
Magnesium 15mg 229mg 51%
Vitamin B3 0.507mg 7.709mg 45%
Saturated fat 0.13g 8.711g 39%
Protein 1.92g 20.04g 36%
Calories 25kcal 607kcal 29%
Zinc 0.27mg 3.36mg 28%
Iron 0.42mg 2.61mg 27%
Fiber 2g 7g 20%
Vitamin B6 0.184mg 0.352mg 13%
Vitamin B1 0.05mg 0.189mg 12%
Potassium 299mg 632mg 10%
Calcium 22mg 117mg 10%
Vitamin B2 0.06mg 0.196mg 10%
Vitamin B5 0.667mg 1.14mg 9%
Vitamin K 15.5µg 5.7µg 8%
Folate 57µg 83µg 7%
Carbs 4.97g 21.05g 5%
Starch 4.2g 2%
Sodium 30mg 5mg 1%
Fructose 0.97g 0g 1%
Choline 44.3mg 52mg 1%
Net carbs 2.97g 14.05g N/A
Sugar 1.91g 4.15g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.02mg 0.22mg 0%
Threonine 0.076mg 0.703mg 0%
Isoleucine 0.071mg 0.826mg 0%
Leucine 0.106mg 1.656mg 0%
Lysine 0.217mg 0.782mg 0%
Methionine 0.02mg 0.283mg 0%
Phenylalanine 0.065mg 1.182mg 0%
Valine 0.125mg 1.001mg 0%
Histidine 0.056mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.015g 0.082g N/A
Omega-6 - Eicosadienoic acid 0g 0.013g N/A
Omega-6 - Linoleic acid 0.013g 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Mixed nuts
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Cauliflower
50%
Mixed nuts
Minerals Daily Need Coverage Score
13%
Cauliflower
139%
Mixed nuts

Comparison summary

Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 2.24g)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 8.581g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.