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Cauliflower vs. Ostrich — In-Depth Nutrition Comparison

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Differences between cauliflower and ostrich

  • Cauliflower has more vitamin C, while ostrich has more vitamin B12, selenium, zinc, vitamin B3, iron, phosphorus, vitamin B6, and vitamin B2.
  • Ostrich's daily need coverage for vitamin B12 is 260% higher.

The food types used in this comparison are Cauliflower, raw and Ostrich, tip trimmed, cooked.

Infographic

Cauliflower vs Ostrich 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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more CalciumCalcium +266.7%
Contains less SodiumSodium -62.5%
Contains more ManganeseManganese +715.8%
Contains more MagnesiumMagnesium +66.7%
Contains more PotassiumPotassium +21.1%
Contains more IronIron +564.3%
Contains more CopperCopper +289.7%
Contains more ZincZinc +1696.3%
Contains more PhosphorusPhosphorus +470.5%
Contains more SeleniumSelenium +6150%

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% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +280%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +187.5%
Contains more Vitamin B1Vitamin B1 +364%
Contains more Vitamin B2Vitamin B2 +386.7%
Contains more Vitamin B3Vitamin B3 +1308.9%
Contains more Vitamin B5Vitamin B5 +97.6%
Contains more Vitamin B6Vitamin B6 +196.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

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
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +34.4%
Contains more OtherOther +76.7%
Contains more ProteinProtein +1383.9%
Contains more FatsFats +817.9%

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
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains less Sat. FatSaturated fat -87%
Contains more Mono. FatMonounsaturated fat +2752.9%
Contains more Poly. FatPolyunsaturated fat +1319.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Selenium 0.6µg 37.5µg 67%
Vitamin C 48.2mg 0mg 54%
Protein 1.92g 28.49g 53%
Zinc 0.27mg 4.85mg 42%
Vitamin B3 0.507mg 7.143mg 41%
Phosphorus 44mg 251mg 30%
Iron 0.42mg 2.79mg 30%
Cholesterol 0mg 85mg 28%
Vitamin B6 0.184mg 0.545mg 28%
Vitamin B2 0.06mg 0.292mg 18%
Vitamin B1 0.05mg 0.232mg 15%
Copper 0.039mg 0.152mg 13%
Vitamin K 15.5µg 13%
Vitamin B5 0.667mg 1.318mg 13%
Folate 57µg 15µg 11%
Fiber 2g 0g 8%
Choline 44.3mg 8%
Calories 25kcal 145kcal 6%
Manganese 0.155mg 0.019mg 6%
Fats 0.28g 2.57g 4%
Saturated fat 0.13g 1g 4%
Polyunsaturated fat 0.031g 0.44g 3%
Potassium 299mg 362mg 2%
Magnesium 15mg 25mg 2%
Carbs 4.97g 0g 2%
Sodium 30mg 80mg 2%
Monounsaturated fat 0.034g 0.97g 2%
Calcium 22mg 6mg 2%
Fructose 0.97g 1%
Vitamin E 0.08mg 0.23mg 1%
Net carbs 2.97g 0g N/A
Sugar 1.91g 0g N/A
Tryptophan 0.02mg 0.254mg 0%
Threonine 0.076mg 1.25mg 0%
Isoleucine 0.071mg 1.354mg 0%
Leucine 0.106mg 2.315mg 0%
Lysine 0.217mg 2.516mg 0%
Methionine 0.02mg 0.796mg 0%
Phenylalanine 0.065mg 1.176mg 0%
Valine 0.125mg 1.407mg 0%
Histidine 0.056mg 0.716mg 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 Ostrich
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
97%
Ostrich
Minerals Daily Need Coverage Score
13%
Cauliflower
66%
Ostrich

Comparison summary

Which food is lower in Sugar?
Ostrich
Ostrich is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Ostrich
Ostrich is lower in glycemic index (difference - 0)
Which food is cheaper?
Ostrich
Ostrich is cheaper (difference - $0.4)
Which food is richer in minerals?
Ostrich
Ostrich is relatively richer in minerals
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 0.87g)
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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.