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  6. Cauliflower vs. Passion fruit

Cauliflower vs. Passion fruit — In-Depth Nutrition Comparison

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What are the main differences between cauliflower and passion fruit?

  • Cauliflower is richer in vitamin C, vitamin K, folate, choline, and vitamin B6, yet passion fruit is richer in fiber, vitamin A, iron, vitamin B3, and vitamin B2.
  • Passion fruit's daily need coverage for fiber is 34% higher.
  • Cauliflower has 22 times more vitamin K than passion fruit. Cauliflower has 15.5µg of vitamin K, while passion fruit has 0.7µg.

We used Cauliflower, raw and Passion-fruit, (granadilla), purple, raw types in this comparison.

Infographic

Cauliflower vs Passion fruit 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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more CalciumCalcium +83.3%
Contains more ZincZinc +170%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +93.3%
Contains more PotassiumPotassium +16.4%
Contains more IronIron +281%
Contains more CopperCopper +120.5%
Contains more PhosphorusPhosphorus +54.5%
~equal in Sodium ~28mg
~equal in Selenium ~0.6µg

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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin CVitamin C +60.7%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +84%
Contains more Vitamin KVitamin K +2114.3%
Contains more FolateFolate +307.1%
Contains more CholineCholine +482.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +195.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Passion fruit DV% diff.
Fiber 2g 10.4g 34%
Vitamin C 48.2mg 30mg 20%
Iron 0.42mg 1.6mg 15%
Vitamin B5 0.667mg 13%
Vitamin K 15.5µg 0.7µg 12%
Folate 57µg 14µg 11%
Vitamin A 0µg 64µg 7%
Choline 44.3mg 7.6mg 7%
Manganese 0.155mg 7%
Carbs 4.97g 23.38g 6%
Vitamin B6 0.184mg 0.1mg 6%
Vitamin B3 0.507mg 1.5mg 6%
Vitamin B2 0.06mg 0.13mg 5%
Copper 0.039mg 0.086mg 5%
Vitamin B1 0.05mg 0mg 4%
Calories 25kcal 97kcal 4%
Phosphorus 44mg 68mg 3%
Magnesium 15mg 29mg 3%
Polyunsaturated fat 0.031g 0.411g 3%
Zinc 0.27mg 0.1mg 2%
Fructose 0.97g 1%
Protein 1.92g 2.2g 1%
Potassium 299mg 348mg 1%
Calcium 22mg 12mg 1%
Fats 0.28g 0.7g 1%
Net carbs 2.97g 12.98g N/A
Sugar 1.91g 11.2g N/A
Sodium 30mg 28mg 0%
Vitamin E 0.08mg 0.02mg 0%
Selenium 0.6µg 0.6µg 0%
Saturated fat 0.13g 0.059g 0%
Monounsaturated fat 0.034g 0.086g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more WaterWater +26.2%
Contains more ProteinProtein +14.6%
Contains more FatsFats +150%
Contains more CarbsCarbs +370.4%
~equal in Other ~0.79g

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
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains less Sat. FatSaturated fat -54.6%
Contains more Mono. FatMonounsaturated fat +152.9%
Contains more Poly. FatPolyunsaturated fat +1225.8%

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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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.