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Cauliflower vs. Mustard — In-Depth Nutrition Comparison

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Differences between cauliflower and mustard

  • Cauliflower has more vitamin C, folate, vitamin K, and vitamin B6, while mustard has more selenium, iron, manganese, vitamin B1, and phosphorus.
  • Mustard's daily need coverage for selenium is 60% higher.
  • Mustard contains 161 times less vitamin C than cauliflower. Cauliflower contains 48.2mg of vitamin C, while mustard contains 0.3mg.
  • The amount of sodium in cauliflower is lower.

The food types used in this comparison are Cauliflower, raw and Mustard, prepared, yellow.

Infographic

Cauliflower vs Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more PotassiumPotassium +96.7%
Contains less SodiumSodium -97.3%
Contains more MagnesiumMagnesium +220%
Contains more CalciumCalcium +186.4%
Contains more IronIron +283.3%
Contains more CopperCopper +89.7%
Contains more ZincZinc +137%
Contains more PhosphorusPhosphorus +145.5%
Contains more ManganeseManganese +172.3%
Contains more SeleniumSelenium +5483.3%

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% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +15966.7%
Contains more Vitamin B5Vitamin B5 +162.6%
Contains more Vitamin B6Vitamin B6 +162.9%
Contains more Vitamin KVitamin K +1007.1%
Contains more FolateFolate +714.3%
Contains more CholineCholine +97.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B1Vitamin B1 +254%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +11.4%
~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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +94.8%
Contains more FatsFats +1092.9%
Contains more CarbsCarbs +17.3%
Contains more OtherOther +343.4%
~equal in Water ~83.72g

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -39.3%
Contains more Mono. FatMonounsaturated fat +6317.6%
Contains more Poly. FatPolyunsaturated fat +2396.8%

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
41% 14% 30% 15%
Starch: 0.64 g
Sucrose: 0.21 g
Glucose: 0.47 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +100%
Contains more FructoseFructose +321.7%
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 Mustard
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Mustard DV% diff.
Selenium 0.6µg 33.5µg 60%
Vitamin C 48.2mg 0.3mg 53%
Sodium 30mg 1104mg 47%
Iron 0.42mg 1.61mg 15%
Folate 57µg 7µg 13%
Vitamin K 15.5µg 1.4µg 12%
Manganese 0.155mg 0.422mg 12%
Vitamin B1 0.05mg 0.177mg 11%
Phosphorus 44mg 108mg 9%
Vitamin B6 0.184mg 0.07mg 9%
Magnesium 15mg 48mg 8%
Vitamin B5 0.667mg 0.254mg 8%
Fiber 2g 4g 8%
Monounsaturated fat 0.034g 2.182g 5%
Polyunsaturated fat 0.031g 0.774g 5%
Fats 0.28g 3.34g 5%
Potassium 299mg 152mg 4%
Copper 0.039mg 0.074mg 4%
Protein 1.92g 3.74g 4%
Calcium 22mg 63mg 4%
Choline 44.3mg 22.4mg 4%
Zinc 0.27mg 0.64mg 3%
Vitamin E 0.08mg 0.36mg 2%
Calories 25kcal 60kcal 2%
Vitamin A 0µg 5µg 1%
Vitamin B2 0.06mg 0.07mg 1%
Fructose 0.97g 0.23g 1%
Carbs 4.97g 5.83g 0%
Net carbs 2.97g 1.83g N/A
Sugar 1.91g 0.92g N/A
Starch 0.64g 0%
Vitamin B3 0.507mg 0.565mg 0%
Trans fat 0g 0.009g N/A
Saturated fat 0.13g 0.214g 0%
Tryptophan 0.02mg 0.009mg 0%
Threonine 0.076mg 0.167mg 0%
Isoleucine 0.071mg 0.146mg 0%
Leucine 0.106mg 0.292mg 0%
Lysine 0.217mg 0.264mg 0%
Methionine 0.02mg 0.076mg 0%
Phenylalanine 0.065mg 0.161mg 0%
Valine 0.125mg 0.189mg 0%
Histidine 0.056mg 0.119mg 0%
Omega-3 - ALA 0.015g 0.373g N/A
Omega-3 - Eicosatrienoic acid 0g 0.018g N/A
Omega-6 - Eicosadienoic acid 0g 0.01g N/A
Omega-6 - Linoleic acid 0.013g 0.358g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Mustard
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
10%
Mustard
Minerals Daily Need Coverage Score
13%
Cauliflower
60%
Mustard

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 0.99g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mustard
Mustard is relatively richer in minerals
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 1074mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 0.084g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.