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  6. Cauliflower vs. Nectarine

Cauliflower vs. Nectarine — In-Depth Nutrition Comparison

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What are the main differences between cauliflower and nectarine?

  • Cauliflower is richer in vitamin C, folate, vitamin B6, vitamin K, vitamin B5, and choline, yet nectarine is richer in vitamin A and copper.
  • Cauliflower's daily need coverage for vitamin C is 48% higher.
  • Cauliflower has 11 times more folate than nectarine. Cauliflower has 57µg of folate, while nectarine has 5µg.

We used Cauliflower, raw and Nectarines, raw types in this comparison.

Infographic

Cauliflower vs Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +48.8%
Contains more IronIron +50%
Contains more ZincZinc +58.8%
Contains more PhosphorusPhosphorus +69.2%
Contains more ManganeseManganese +187%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +120.5%
Contains less SodiumSodium -100%

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin CVitamin C +792.6%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B5Vitamin B5 +260.5%
Contains more Vitamin B6Vitamin B6 +636%
Contains more Vitamin KVitamin K +604.5%
Contains more FolateFolate +1040%
Contains more CholineCholine +614.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +862.5%
Contains more Vitamin B3Vitamin B3 +121.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Nectarine DV% diff.
Vitamin C 48.2mg 5.4mg 48%
Folate 57µg 5µg 13%
Vitamin B6 0.184mg 0.025mg 12%
Vitamin K 15.5µg 2.2µg 11%
Vitamin B5 0.667mg 0.185mg 10%
Choline 44.3mg 6.2mg 7%
Vitamin E 0.08mg 0.77mg 5%
Copper 0.039mg 0.086mg 5%
Vitamin B3 0.507mg 1.125mg 4%
Manganese 0.155mg 0.054mg 4%
Potassium 299mg 201mg 3%
Phosphorus 44mg 26mg 3%
Vitamin B2 0.06mg 0.027mg 3%
Protein 1.92g 1.06g 2%
Iron 0.42mg 0.28mg 2%
Calcium 22mg 6mg 2%
Carbs 4.97g 10.55g 2%
Vitamin A 0µg 17µg 2%
Polyunsaturated fat 0.031g 0.113g 1%
Fructose 0.97g 1.37g 1%
Calories 25kcal 44kcal 1%
Vitamin B1 0.05mg 0.034mg 1%
Sodium 30mg 0mg 1%
Zinc 0.27mg 0.17mg 1%
Fiber 2g 1.7g 1%
Magnesium 15mg 9mg 1%
Selenium 0.6µg 0µg 1%
Fats 0.28g 0.32g 0%
Net carbs 2.97g 8.85g N/A
Sugar 1.91g 7.89g N/A
Starch 0.07g 0%
Saturated fat 0.13g 0.025g 0%
Monounsaturated fat 0.034g 0.088g 0%
Tryptophan 0.02mg 0.005mg 0%
Threonine 0.076mg 0.009mg 0%
Isoleucine 0.071mg 0.009mg 0%
Leucine 0.106mg 0.014mg 0%
Lysine 0.217mg 0.016mg 0%
Methionine 0.02mg 0.006mg 0%
Phenylalanine 0.065mg 0.021mg 0%
Valine 0.125mg 0.013mg 0%
Histidine 0.056mg 0.008mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +81.1%
Contains more OtherOther +58.3%
Contains more FatsFats +14.3%
Contains more CarbsCarbs +112.3%
~equal in Water ~87.59g

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -80.8%
Contains more Mono. FatMonounsaturated fat +158.8%
Contains more Poly. FatPolyunsaturated fat +264.5%

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
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +67%
Contains more FructoseFructose +41.2%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.