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Cauliflower vs. Orange — In-Depth Nutrition Comparison

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A recap on differences between Cauliflower and Orange

  • Cauliflower has more Vitamin K, Vitamin B6, Vitamin B5, Folate, Choline, and Manganese, however, Orange is higher in Vitamin C.
  • Cauliflower covers your daily Vitamin K needs 13% more than Orange.
  • Orange contains 6 times less Manganese than Cauliflower. Cauliflower contains 0.155mg of Manganese, while Orange contains 0.025mg.
  • Cauliflower has less Sugar.

Food varieties used in this article are Cauliflower, raw and Oranges, raw, all commercial varieties.

Infographic

Cauliflower vs Orange 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%
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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.
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%
Orange
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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 177% 14% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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%
~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
Orange
1
12% 87%
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
67% 17% 16%
Saturated Fat: Sat. Fat 0.13 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Orange
1
24% 37% 40%
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.
Cauliflower Orange
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Orange Opinion
Calories 25kcal 47kcal Orange
Protein 1.92g 0.94g Cauliflower
Fats 0.28g 0.12g Cauliflower
Vitamin C 48.2mg 53.2mg Orange
Net carbs 2.97g 9.35g Orange
Carbs 4.97g 11.75g Orange
Magnesium 15mg 10mg Cauliflower
Calcium 22mg 40mg Orange
Potassium 299mg 181mg Cauliflower
Iron 0.42mg 0.1mg Cauliflower
Sugar 1.91g 9.35g Cauliflower
Fiber 2g 2.4g Orange
Copper 0.039mg 0.045mg Orange
Zinc 0.27mg 0.07mg Cauliflower
Phosphorus 44mg 14mg Cauliflower
Sodium 30mg 0mg Orange
Vitamin A 0IU 225IU Orange
Vitamin A 0µg 11µg Orange
Vitamin E 0.08mg 0.18mg Orange
Manganese 0.155mg 0.025mg Cauliflower
Selenium 0.6µg 0.5µg Cauliflower
Vitamin B1 0.05mg 0.087mg Orange
Vitamin B2 0.06mg 0.04mg Cauliflower
Vitamin B3 0.507mg 0.282mg Cauliflower
Vitamin B5 0.667mg 0.25mg Cauliflower
Vitamin B6 0.184mg 0.06mg Cauliflower
Vitamin K 15.5µg 0µg Cauliflower
Folate 57µg 30µg Cauliflower
Choline 44.3mg 8.4mg Cauliflower
Saturated Fat 0.13g 0.015g Orange
Monounsaturated Fat 0.034g 0.023g Cauliflower
Polyunsaturated fat 0.031g 0.025g Cauliflower
Tryptophan 0.02mg 0.009mg Cauliflower
Threonine 0.076mg 0.015mg Cauliflower
Isoleucine 0.071mg 0.025mg Cauliflower
Leucine 0.106mg 0.023mg Cauliflower
Lysine 0.217mg 0.047mg Cauliflower
Methionine 0.02mg 0.02mg
Phenylalanine 0.065mg 0.031mg Cauliflower
Valine 0.125mg 0.04mg Cauliflower
Histidine 0.056mg 0.018mg Cauliflower
Fructose 0.97g Cauliflower
Omega-3 - ALA 0.015g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Orange
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
22%
Orange
Minerals Daily Need Coverage Score
13%
Cauliflower
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.115g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 7.44g)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food contains less Cholesterol?
?
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.