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.
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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 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.
| 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% |
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:
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
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
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
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.64 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.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
13%
60%
Comparison summary
Which food is lower in Sugar?
Mustard is lower in Sugar (difference - 0.99g)
Which food is lower in glycemic index?
Mustard is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Mustard is relatively richer in minerals
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 1074mg)
Which food is lower in Saturated fat?
Cauliflower is lower in Saturated fat (difference - 0.084g)
Which food is cheaper?
Cauliflower is cheaper (difference - $1.7)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.