Cauliflower vs. Shiitake — In-Depth Nutrition Comparison
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Summary of differences between cauliflower and shiitake
- Cauliflower has more folate; however, shiitake is higher in vitamin B3, vitamin B5, vitamin B2, copper, phosphorus, selenium, vitamin B6, and zinc.
- Shiitake covers your daily need for vitamin B3, 21% more than cauliflower.
- Cauliflower has 4 times more folate than shiitake. While cauliflower has 57µg of folate, shiitake has only 13µg.
These are the specific foods used in this comparison Cauliflower, raw and Mushrooms, shiitake, raw.
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 more CalciumCalcium | +1000% |
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CopperCopper | +264.1% |
| Contains more ZincZinc | +281.5% |
| Contains more PhosphorusPhosphorus | +154.5% |
| Contains less SodiumSodium | -70% |
| Contains more ManganeseManganese | +48.4% |
| Contains more SeleniumSelenium | +850% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +338.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +261.7% |
| Contains more Vitamin B3Vitamin B3 | +664.7% |
| Contains more Vitamin B5Vitamin B5 | +124.9% |
| Contains more Vitamin B6Vitamin B6 | +59.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 48.2mg | 54% | |
| Vitamin B3 | 0.507mg | 3.877mg | 21% |
| Vitamin B5 | 0.667mg | 1.5mg | 17% |
| Vitamin K | 15.5µg | 13% | |
| Vitamin B2 | 0.06mg | 0.217mg | 12% |
| Copper | 0.039mg | 0.142mg | 11% |
| Folate | 57µg | 13µg | 11% |
| Phosphorus | 44mg | 112mg | 10% |
| Selenium | 0.6µg | 5.7µg | 9% |
| Choline | 44.3mg | 8% | |
| Vitamin B6 | 0.184mg | 0.293mg | 8% |
| Zinc | 0.27mg | 1.03mg | 7% |
| Vitamin B1 | 0.05mg | 0.015mg | 3% |
| Manganese | 0.155mg | 0.23mg | 3% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Fiber | 2g | 2.5g | 2% |
| Vitamin D | 0IU | 18IU | 2% |
| Calcium | 22mg | 2mg | 2% |
| Sodium | 30mg | 9mg | 1% |
| Vitamin E | 0.08mg | 1% | |
| Saturated fat | 0.13g | 1% | |
| Magnesium | 15mg | 20mg | 1% |
| Protein | 1.92g | 2.24g | 1% |
| Fructose | 0.97g | 0g | 1% |
| Carbs | 4.97g | 6.79g | 1% |
| Calories | 25kcal | 34kcal | 0% |
| Fats | 0.28g | 0.49g | 0% |
| Net carbs | 2.97g | 4.29g | N/A |
| Potassium | 299mg | 304mg | 0% |
| Iron | 0.42mg | 0.41mg | 0% |
| Sugar | 1.91g | 2.38g | N/A |
| Monounsaturated fat | 0.034g | 0% | |
| Polyunsaturated fat | 0.031g | 0% | |
| Tryptophan | 0.02mg | 0.011mg | 0% |
| Threonine | 0.076mg | 0.134mg | 0% |
| Isoleucine | 0.071mg | 0.111mg | 0% |
| Leucine | 0.106mg | 0.189mg | 0% |
| Lysine | 0.217mg | 0.134mg | 0% |
| Methionine | 0.02mg | 0.033mg | 0% |
| Phenylalanine | 0.065mg | 0.111mg | 0% |
| Valine | 0.125mg | 0.145mg | 0% |
| Histidine | 0.056mg | 0.056mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
2.24 g
Fats:
0.49 g
Carbs:
6.79 g
Water:
89.74 g
Other:
0.74 g
| Contains more ProteinProtein | +16.7% |
| Contains more FatsFats | +75% |
| Contains more CarbsCarbs | +36.6% |
~equal in
Water
~89.74g
~equal in
Other
~0.74g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
2.38 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more FructoseFructose | +∞% |
| Contains more GlucoseGlucose | +153.2% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
