Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cauliflower vs. Mortadella — In-Depth Nutrition Comparison

Compare

A recap on differences between cauliflower and mortadella

  • Cauliflower has more vitamin C and folate; however, mortadella is higher in vitamin B2, vitamin B12, selenium, zinc, and vitamin B3.
  • Mortadella covers your daily vitamin B2 needs 11765% more than cauliflower.
  • Cauliflower has less sodium.

Food varieties used in this article are Cauliflower, raw and Mortadella, beef, pork.

Infographic

Cauliflower vs Mortadella 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 7.9% 5.4% 14% 53% 20% 57% 42% 163% 3.9% 123%
Contains more MagnesiumMagnesium +36.4%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +83.4%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +416.7%
Contains more IronIron +233.3%
Contains more CopperCopper +53.8%
Contains more ZincZinc +677.8%
Contains more PhosphorusPhosphorus +120.5%
Contains more SeleniumSelenium +3666.7%

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.
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% 4.4% 15% 30% 35308% 50% 26% 30% 185% 4% 2.3% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +51.6%
Contains more Vitamin B6Vitamin B6 +41.5%
Contains more Vitamin KVitamin K +868.8%
Contains more FolateFolate +1800%
Contains more Vitamin EVitamin E +175%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +138%
Contains more Vitamin B2Vitamin B2 +254900%
Contains more Vitamin B3Vitamin B3 +427.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +63%
~equal in Vitamin A ~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
16% 25% 3% 52% 3%
Protein: 16.37 g
Fats: 25.39 g
Carbs: 3.05 g
Water: 52.3 g
Other: 2.89 g
Contains more CarbsCarbs +63%
Contains more WaterWater +76%
Contains more ProteinProtein +752.6%
Contains more FatsFats +8967.9%
Contains more OtherOther +280.3%

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
40% 47% 13%
Saturated fat: Sat. Fat 9.51 g
Monounsaturated fat: Mono. Fat 11.38 g
Polyunsaturated fat: Poly. Fat 3.12 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +33370.6%
Contains more Poly. FatPolyunsaturated fat +9964.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Mortadella DV% diff.
Vitamin B2 0.06mg 153mg 11765%
Vitamin B12 0µg 1.48µg 62%
Vitamin C 48.2mg 0mg 54%
Sodium 30mg 1246mg 53%
Saturated fat 0.13g 9.51g 43%
Selenium 0.6µg 22.6µg 40%
Fats 0.28g 25.39g 39%
Protein 1.92g 16.37g 29%
Monounsaturated fat 0.034g 11.38g 28%
Polyunsaturated fat 0.031g 3.12g 21%
Cholesterol 0mg 56mg 19%
Zinc 0.27mg 2.1mg 17%
Folate 57µg 3µg 14%
Vitamin B3 0.507mg 2.673mg 14%
Calories 25kcal 311kcal 14%
Iron 0.42mg 1.4mg 12%
Vitamin K 15.5µg 1.6µg 12%
Fiber 2g 0g 8%
Phosphorus 44mg 97mg 8%
Vitamin B1 0.05mg 0.119mg 6%
Choline 44.3mg 72.2mg 5%
Vitamin D 0IU 41IU 5%
Vitamin D 0µg 1µg 5%
Manganese 0.155mg 0.03mg 5%
Vitamin B5 0.667mg 0.44mg 5%
Potassium 299mg 163mg 4%
Vitamin B6 0.184mg 0.13mg 4%
Copper 0.039mg 0.06mg 2%
Fructose 0.97g 1%
Vitamin E 0.08mg 0.22mg 1%
Carbs 4.97g 3.05g 1%
Magnesium 15mg 11mg 1%
Net carbs 2.97g 3.05g N/A
Calcium 22mg 18mg 0%
Sugar 1.91g 0g N/A
Tryptophan 0.02mg 0.152mg 0%
Threonine 0.076mg 0.633mg 0%
Isoleucine 0.071mg 0.708mg 0%
Leucine 0.106mg 1.213mg 0%
Lysine 0.217mg 1.262mg 0%
Methionine 0.02mg 0.394mg 0%
Phenylalanine 0.065mg 0.598mg 0%
Valine 0.125mg 0.735mg 0%
Histidine 0.056mg 0.52mg 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 Mortadella
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
2746%
Mortadella
Minerals Daily Need Coverage Score
13%
Cauliflower
49%
Mortadella

Comparison summary

Which food is lower in Sugar?
Mortadella
Mortadella is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Mortadella
Mortadella is lower in glycemic index (difference - 28)
Which food is cheaper?
Mortadella
Mortadella is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 1216mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 9.38g)
Which food is richer in minerals?
?
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.
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. Mortadella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174573/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.