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  6. Cauliflower vs. Orange juice

Cauliflower vs. Orange juice — In-Depth Nutrition Comparison

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Differences between Cauliflower and Orange juice

  • Orange juice contains less Vitamin K, Vitamin B6, Vitamin B5, Fiber, Choline, Folate, and Manganese than Cauliflower.
  • Cauliflower's daily need coverage for Vitamin K is 13% higher.
  • Orange juice contains 11 times less Manganese than Cauliflower. Cauliflower contains 0.155mg of Manganese, while Orange juice contains 0.014mg.
  • The amount of Sugar in Cauliflower is lower.

The food types used in this comparison are Cauliflower, raw and Orange juice, raw.

Infographic

Cauliflower vs Orange juice 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.
Cauliflower
Cauliflower
8
:
2
Orange juice
Orange juice
Contains more Calcium +100%
Contains more Iron +110%
Contains more Magnesium +36.4%
Contains more Phosphorus +158.8%
Contains more Potassium +49.5%
Contains more Zinc +440%
Contains more Manganese +1007.1%
Contains more Selenium +500%
Contains less Sodium -96.7%
Contains more Copper +12.8%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Contains more Calcium +100%
Contains more Iron +110%
Contains more Magnesium +36.4%
Contains more Phosphorus +158.8%
Contains more Potassium +49.5%
Contains more Zinc +440%
Contains more Manganese +1007.1%
Contains more Selenium +500%
Contains less Sodium -96.7%
Contains more Copper +12.8%

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.
Cauliflower
Cauliflower
7
:
3
Orange juice
Orange juice
Contains more Vitamin E +100%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +251.1%
Contains more Vitamin B6 +360%
Contains more Folate +90%
Contains more Vitamin K +15400%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +80%
Equal in Vitamin C - 50
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin E +100%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +251.1%
Contains more Vitamin B6 +360%
Contains more Folate +90%
Contains more Vitamin K +15400%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +80%
Equal in Vitamin C - 50

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
4
:
1
Orange juice
Orange juice
Contains more Protein +174.3%
Contains more Fats +40%
Contains more Other +90%
Contains more Carbs +109.3%
Equal in Water - 88.3
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Protein +174.3%
Contains more Fats +40%
Contains more Other +90%
Contains more Carbs +109.3%
Equal in Water - 88.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
0
:
3
Orange juice
Orange juice
Contains less Saturated Fat -81.5%
Contains more Polyunsaturated fat +29%
Equal in Monounsaturated Fat - 0.036
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains less Saturated Fat -81.5%
Contains more Polyunsaturated fat +29%
Equal in Monounsaturated Fat - 0.036

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Orange juice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Orange juice Opinion
Net carbs 2.97g 10.2g Orange juice
Protein 1.92g 0.7g Cauliflower
Fats 0.28g 0.2g Cauliflower
Carbs 4.97g 10.4g Orange juice
Calories 25kcal 45kcal Orange juice
Fructose 0.97g Cauliflower
Sugar 1.91g 8.4g Cauliflower
Fiber 2g 0.2g Cauliflower
Calcium 22mg 11mg Cauliflower
Iron 0.42mg 0.2mg Cauliflower
Magnesium 15mg 11mg Cauliflower
Phosphorus 44mg 17mg Cauliflower
Potassium 299mg 200mg Cauliflower
Sodium 30mg 1mg Orange juice
Zinc 0.27mg 0.05mg Cauliflower
Copper 0.039mg 0.044mg Orange juice
Manganese 0.155mg 0.014mg Cauliflower
Selenium 0.6µg 0.1µg Cauliflower
Vitamin A 0IU 200IU Orange juice
Vitamin A RAE 0µg 10µg Orange juice
Vitamin E 0.08mg 0.04mg Cauliflower
Vitamin C 48.2mg 50mg Orange juice
Vitamin B1 0.05mg 0.09mg Orange juice
Vitamin B2 0.06mg 0.03mg Cauliflower
Vitamin B3 0.507mg 0.4mg Cauliflower
Vitamin B5 0.667mg 0.19mg Cauliflower
Vitamin B6 0.184mg 0.04mg Cauliflower
Folate 57µg 30µg Cauliflower
Vitamin K 15.5µg 0.1µg Cauliflower
Tryptophan 0.02mg 0.002mg Cauliflower
Threonine 0.076mg 0.008mg Cauliflower
Isoleucine 0.071mg 0.008mg Cauliflower
Leucine 0.106mg 0.013mg Cauliflower
Lysine 0.217mg 0.009mg Cauliflower
Methionine 0.02mg 0.003mg Cauliflower
Phenylalanine 0.065mg 0.009mg Cauliflower
Valine 0.125mg 0.011mg Cauliflower
Histidine 0.056mg 0.003mg Cauliflower
Saturated Fat 0.13g 0.024g Orange juice
Monounsaturated Fat 0.034g 0.036g Orange juice
Polyunsaturated fat 0.031g 0.04g Orange juice
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Orange juice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Orange juice
Minerals Daily Need Coverage Score
13%
Cauliflower
6%
Orange juice

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.106g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 50)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 6.49g)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.