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  6. Cauliflower vs. Bran raw

Cauliflower vs. Bran raw — In-Depth Nutrition Comparison

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How are cauliflower and bran raw different?

  • Cauliflower is richer in vitamin C, while bran raw is higher in manganese, phosphorus, vitamin B1, selenium, iron, fiber, magnesium, copper, and zinc.
  • Bran raw covers your daily need for manganese, 238% more than cauliflower.

Cauliflower, raw and Oat bran, raw types were used in this article.

Infographic

Cauliflower vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more MagnesiumMagnesium +1466.7%
Contains more CalciumCalcium +163.6%
Contains more PotassiumPotassium +89.3%
Contains more IronIron +1188.1%
Contains more CopperCopper +933.3%
Contains more ZincZinc +1051.9%
Contains more PhosphorusPhosphorus +1568.2%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +3532.3%
Contains more SeleniumSelenium +7433.3%

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +11.5%
Contains more Vitamin KVitamin K +384.4%
Contains more CholineCholine +37.6%
Contains more Vitamin EVitamin E +1162.5%
Contains more Vitamin B1Vitamin B1 +2240%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +84.2%
Contains more Vitamin B5Vitamin B5 +124%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~52µg

All nutrients comparison - raw data values

Nutrient Cauliflower Bran raw DV% diff.
Manganese 0.155mg 5.63mg 238%
Phosphorus 44mg 734mg 99%
Vitamin B1 0.05mg 1.17mg 93%
Selenium 0.6µg 45.2µg 81%
Iron 0.42mg 5.41mg 62%
Fiber 2g 15.4g 54%
Vitamin C 48.2mg 0mg 54%
Magnesium 15mg 235mg 52%
Copper 0.039mg 0.403mg 40%
Protein 1.92g 17.3g 31%
Zinc 0.27mg 3.11mg 26%
Carbs 4.97g 66.22g 20%
Polyunsaturated fat 0.031g 2.766g 18%
Vitamin B5 0.667mg 1.494mg 17%
Vitamin B2 0.06mg 0.22mg 12%
Calories 25kcal 246kcal 11%
Vitamin K 15.5µg 3.2µg 10%
Fats 0.28g 7.03g 10%
Potassium 299mg 566mg 8%
Vitamin E 0.08mg 1.01mg 6%
Monounsaturated fat 0.034g 2.376g 6%
Saturated fat 0.13g 1.328g 5%
Calcium 22mg 58mg 4%
Vitamin B3 0.507mg 0.934mg 3%
Choline 44.3mg 32.2mg 2%
Vitamin B6 0.184mg 0.165mg 1%
Fructose 0.97g 1%
Sodium 30mg 4mg 1%
Folate 57µg 52µg 1%
Net carbs 2.97g 50.82g N/A
Sugar 1.91g 1.45g N/A
Tryptophan 0.02mg 0.335mg 0%
Threonine 0.076mg 0.502mg 0%
Isoleucine 0.071mg 0.668mg 0%
Leucine 0.106mg 1.374mg 0%
Lysine 0.217mg 0.76mg 0%
Methionine 0.02mg 0.335mg 0%
Phenylalanine 0.065mg 0.908mg 0%
Valine 0.125mg 0.964mg 0%
Histidine 0.056mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +1305.6%
Contains more ProteinProtein +801%
Contains more FatsFats +2410.7%
Contains more CarbsCarbs +1232.4%
Contains more OtherOther +281.6%

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -90.2%
Contains more Mono. FatMonounsaturated fat +6888.2%
Contains more Poly. FatPolyunsaturated fat +8822.6%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.