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Cauliflower vs. Oatmeal — In-Depth Nutrition Comparison

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How are cauliflower and oatmeal different?

  • Cauliflower is richer in vitamin C and vitamin K, while oatmeal is higher in iron, manganese, vitamin B1, vitamin B3, vitamin B2, vitamin A, vitamin B6, and selenium.
  • Oatmeal covers your daily need for iron, 69% more than cauliflower.

Cauliflower, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) types were used in this article.

Infographic

Cauliflower vs Oatmeal 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more PotassiumPotassium +390.2%
Contains less SodiumSodium -38.8%
Contains more MagnesiumMagnesium +73.3%
Contains more CalciumCalcium +263.6%
Contains more IronIron +1319%
Contains more CopperCopper +69.2%
Contains more ZincZinc +129.6%
Contains more PhosphorusPhosphorus +75%
Contains more ManganeseManganese +260%
Contains more SeleniumSelenium +733.3%

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B5Vitamin B5 +110.4%
Contains more Vitamin KVitamin K +3775%
Contains more FolateFolate +29.5%
Contains more CholineCholine +842.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +420%
Contains more Vitamin B2Vitamin B2 +258.3%
Contains more Vitamin B3Vitamin B3 +496.6%
Contains more Vitamin B6Vitamin B6 +57.6%
~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
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more OtherOther +33.3%
Contains more ProteinProtein +23.4%
Contains more FatsFats +385.7%
Contains more CarbsCarbs +134.8%
~equal in Water ~84.03g

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
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains less Sat. FatSaturated fat -42.5%
Contains more Mono. FatMonounsaturated fat +1050%
Contains more Poly. FatPolyunsaturated fat +1274.2%

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
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~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 Oatmeal
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Oatmeal DV% diff.
Iron 0.42mg 5.96mg 69%
Vitamin C 48.2mg 0mg 54%
Manganese 0.155mg 0.558mg 18%
Vitamin B1 0.05mg 0.26mg 18%
Vitamin B3 0.507mg 3.025mg 16%
Vitamin A 0µg 130µg 14%
Vitamin K 15.5µg 0.4µg 13%
Vitamin B2 0.06mg 0.215mg 12%
Selenium 0.6µg 5µg 8%
Vitamin B6 0.184mg 0.29mg 8%
Potassium 299mg 61mg 7%
Vitamin B5 0.667mg 0.317mg 7%
Choline 44.3mg 4.7mg 7%
Calcium 22mg 80mg 6%
Phosphorus 44mg 77mg 5%
Starch 10.37g 4%
Magnesium 15mg 26mg 3%
Copper 0.039mg 0.066mg 3%
Zinc 0.27mg 0.62mg 3%
Folate 57µg 44µg 3%
Polyunsaturated fat 0.031g 0.426g 3%
Calories 25kcal 68kcal 2%
Fats 0.28g 1.36g 2%
Carbs 4.97g 11.67g 2%
Protein 1.92g 2.37g 1%
Fructose 0.97g 0g 1%
Sodium 30mg 49mg 1%
Fiber 2g 1.7g 1%
Monounsaturated fat 0.034g 0.391g 1%
Net carbs 2.97g 9.97g N/A
Sugar 1.91g 0.46g N/A
Vitamin E 0.08mg 0.07mg 0%
Trans fat 0g 0.003g N/A
Saturated fat 0.13g 0.226g 0%
Tryptophan 0.02mg 0.04mg 0%
Threonine 0.076mg 0.083mg 0%
Isoleucine 0.071mg 0.105mg 0%
Leucine 0.106mg 0.2mg 0%
Lysine 0.217mg 0.135mg 0%
Methionine 0.02mg 0.04mg 0%
Phenylalanine 0.065mg 0.13mg 0%
Valine 0.125mg 0.151mg 0%
Histidine 0.056mg 0.057mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Oatmeal
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
26%
Oatmeal
Minerals Daily Need Coverage Score
13%
Cauliflower
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 1.45g)
Which food is lower in glycemic index?
Oatmeal
Oatmeal is lower in glycemic index (difference - 79)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.4)
Which food is richer in minerals?
Oatmeal
Oatmeal is relatively richer in minerals
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 0.096g)
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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.