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Cauliflower vs. Molasses — In-Depth Nutrition Comparison

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How are cauliflower and molasses different?

  • Cauliflower is higher in vitamin C and folate; however, molasses are richer in manganese, magnesium, iron, copper, vitamin B6, potassium, selenium, and calcium.
  • Daily need coverage for manganese for molasses is 60% higher.

Cauliflower, raw and Molasses are the varieties used in this article.

Infographic

Cauliflower vs Molasses 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.
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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains more PhosphorusPhosphorus +41.9%
Contains less SodiumSodium -18.9%
Contains more MagnesiumMagnesium +1513.3%
Contains more CalciumCalcium +831.8%
Contains more PotassiumPotassium +389.6%
Contains more IronIron +1023.8%
Contains more CopperCopper +1148.7%
Contains more ManganeseManganese +887.1%
Contains more SeleniumSelenium +2866.7%
~equal in Zinc ~0.29mg

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 0% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +22%
Contains more Vitamin B2Vitamin B2 +2900%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +233.1%
Contains more Vitamin B3Vitamin B3 +83.4%
Contains more Vitamin B5Vitamin B5 +20.5%
Contains more Vitamin B6Vitamin B6 +264.1%
~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
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +180%
Contains more WaterWater +321%
Contains more CarbsCarbs +1403.6%
Contains more OtherOther +334.2%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -86.2%
Contains more Poly. FatPolyunsaturated fat +61.3%
~equal in Monounsaturated fat ~0.032g

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
54% 22% 24%
Starch: 0 g
Sucrose: 29.4 g
Glucose: 11.92 g
Fructose: 12.79 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1168.1%
Contains more FructoseFructose +1218.6%
~equal in Starch ~0g
~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 Molasses
Rich in minerals ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Molasses DV% diff.
Manganese 0.155mg 1.53mg 60%
Iron 0.42mg 4.72mg 54%
Vitamin C 48.2mg 0mg 54%
Magnesium 15mg 242mg 54%
Copper 0.039mg 0.487mg 50%
Vitamin B6 0.184mg 0.67mg 37%
Potassium 299mg 1464mg 34%
Selenium 0.6µg 17.8µg 31%
Carbs 4.97g 74.73g 23%
Calcium 22mg 205mg 18%
Fructose 0.97g 12.79g 15%
Folate 57µg 0µg 14%
Vitamin K 15.5µg 0µg 13%
Calories 25kcal 290kcal 13%
Fiber 2g 0g 8%
Choline 44.3mg 13.3mg 6%
Vitamin B2 0.06mg 0.002mg 4%
Protein 1.92g 0g 4%
Vitamin B5 0.667mg 0.804mg 3%
Vitamin B3 0.507mg 0.93mg 3%
Phosphorus 44mg 31mg 2%
Vitamin B1 0.05mg 0.041mg 1%
Saturated fat 0.13g 0.018g 1%
Vitamin E 0.08mg 0mg 1%
Fats 0.28g 0.1g 0%
Net carbs 2.97g 74.73g N/A
Sugar 1.91g 74.72g N/A
Zinc 0.27mg 0.29mg 0%
Sodium 30mg 37mg 0%
Monounsaturated fat 0.034g 0.032g 0%
Polyunsaturated fat 0.031g 0.05g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Molasses
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
18%
Molasses
Minerals Daily Need Coverage Score
13%
Cauliflower
103%
Molasses

Comparison summary

Which food is richer in minerals?
Molasses
Molasses is relatively richer in minerals
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 0.112g)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 72.81g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 7mg)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.6)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)

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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.