Cauliflower vs. Orange — In-Depth Nutrition Comparison
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A recap on differences between cauliflower and oranges
- Cauliflower has more vitamin K, vitamin B6, vitamin B5, folate, choline, and manganese; however, oranges are higher in vitamin C.
- Cauliflower covers your daily vitamin K needs 13% more than oranges.
- Oranges contain 6 times less manganese than cauliflower. Cauliflower contains 0.155mg of manganese, while oranges contain 0.025mg.
- Cauliflower has less sugar.
Food varieties used in this article are Cauliflower, raw and Oranges, raw, all commercial varieties.
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.
| Contains more MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +65.2% |
| Contains more IronIron | +320% |
| Contains more ZincZinc | +285.7% |
| Contains more PhosphorusPhosphorus | +214.3% |
| Contains more ManganeseManganese | +520% |
| Contains more SeleniumSelenium | +20% |
| Contains more CalciumCalcium | +81.8% |
| Contains more CopperCopper | +15.4% |
| 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.
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +79.8% |
| Contains more Vitamin B5Vitamin B5 | +166.8% |
| Contains more Vitamin B6Vitamin B6 | +206.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +90% |
| Contains more CholineCholine | +427.4% |
| Contains more Vitamin CVitamin C | +10.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +125% |
| Contains more Vitamin B1Vitamin B1 | +74% |
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:
0.94 g
Fats:
0.12 g
Carbs:
11.75 g
Water:
86.75 g
Other:
0.44 g
| Contains more ProteinProtein | +104.3% |
| Contains more FatsFats | +133.3% |
| Contains more OtherOther | +72.7% |
| Contains more CarbsCarbs | +136.4% |
~equal in
Water
~86.75g
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
0.015 g
Monounsaturated fat:
Mono. Fat
0.023 g
Polyunsaturated fat:
Poly. Fat
0.025 g
| Contains more Mono. FatMonounsaturated fat | +47.8% |
| Contains more Poly. FatPolyunsaturated fat | +24% |
| Contains less Sat. FatSaturated fat | -88.5% |
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 15.5µg | 0µg | 13% |
| Vitamin B6 | 0.184mg | 0.06mg | 10% |
| Vitamin B5 | 0.667mg | 0.25mg | 8% |
| Folate | 57µg | 30µg | 7% |
| Choline | 44.3mg | 8.4mg | 7% |
| Manganese | 0.155mg | 0.025mg | 6% |
| Vitamin C | 48.2mg | 53.2mg | 6% |
| Phosphorus | 44mg | 14mg | 4% |
| Iron | 0.42mg | 0.1mg | 4% |
| Potassium | 299mg | 181mg | 3% |
| Vitamin B1 | 0.05mg | 0.087mg | 3% |
| Zinc | 0.27mg | 0.07mg | 2% |
| Vitamin B2 | 0.06mg | 0.04mg | 2% |
| Fiber | 2g | 2.4g | 2% |
| Calcium | 22mg | 40mg | 2% |
| Carbs | 4.97g | 11.75g | 2% |
| Protein | 1.92g | 0.94g | 2% |
| Saturated fat | 0.13g | 0.015g | 1% |
| Vitamin B3 | 0.507mg | 0.282mg | 1% |
| Fructose | 0.97g | 1% | |
| Calories | 25kcal | 47kcal | 1% |
| Vitamin A | 0µg | 11µg | 1% |
| Sodium | 30mg | 0mg | 1% |
| Copper | 0.039mg | 0.045mg | 1% |
| Magnesium | 15mg | 10mg | 1% |
| Vitamin E | 0.08mg | 0.18mg | 1% |
| Fats | 0.28g | 0.12g | 0% |
| Net carbs | 2.97g | 9.35g | N/A |
| Sugar | 1.91g | 9.35g | N/A |
| Selenium | 0.6µg | 0.5µg | 0% |
| Monounsaturated fat | 0.034g | 0.023g | 0% |
| Polyunsaturated fat | 0.031g | 0.025g | 0% |
| Tryptophan | 0.02mg | 0.009mg | 0% |
| Threonine | 0.076mg | 0.015mg | 0% |
| Isoleucine | 0.071mg | 0.025mg | 0% |
| Leucine | 0.106mg | 0.023mg | 0% |
| Lysine | 0.217mg | 0.047mg | 0% |
| Methionine | 0.02mg | 0.02mg | 0% |
| Phenylalanine | 0.065mg | 0.031mg | 0% |
| Valine | 0.125mg | 0.04mg | 0% |
| Histidine | 0.056mg | 0.018mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | 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%
21%
Minerals Daily Need Coverage Score
13%
7%
Comparison summary
Which food contains less Sodium?
Orange contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Orange is lower in Saturated fat (difference - 0.115g)
Which food is lower in glycemic index?
Orange is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 7.44g)
Which food is richer in minerals?
Cauliflower is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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.