Cauliflower vs. Pasta — In-Depth Nutrition Comparison
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How are Cauliflower and Pasta different?
- Cauliflower is higher in Vitamin C, Vitamin B6, Vitamin B5, and Potassium, however, Pasta is richer in Vitamin B1, Iron, Vitamin B2, Copper, and Vitamin B12.
- Daily need coverage for Vitamin C from Cauliflower is 54% higher.
- Cauliflower contains 12 times more Potassium than Pasta. While Cauliflower contains 299mg of Potassium, Pasta contains only 24mg.
Cauliflower, raw and Pasta, fresh-refrigerated, plain, cooked are the varieties used in this article.
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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 CalciumCalcium | +266.7% |
| Contains more PotassiumPotassium | +1145.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more IronIron | +171.4% |
| Contains more CopperCopper | +138.5% |
| Contains more ZincZinc | +107.4% |
| Contains more PhosphorusPhosphorus | +43.2% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +44.5% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +264.5% |
| Contains more Vitamin B6Vitamin B6 | +441.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +318% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +95.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +12.3% |
~equal in
Vitamin D
~µg
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:
5.15 g
Fats:
1.05 g
Carbs:
24.93 g
Water:
68.56 g
Other:
0.31 g
| Contains more WaterWater | +34.3% |
| Contains more OtherOther | +145.2% |
| Contains more ProteinProtein | +168.2% |
| Contains more FatsFats | +275% |
| Contains more CarbsCarbs | +401.6% |
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
0.15 g
Monounsaturated Fat:
Mono. Fat
0.124 g
Polyunsaturated fat:
Poly. Fat
0.429 g
| Contains less Sat. FatSaturated Fat | -13.3% |
| Contains more Mono. FatMonounsaturated Fat | +264.7% |
| Contains more Poly. FatPolyunsaturated fat | +1283.9% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 25kcal | 131kcal |
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| Protein | 1.92g | 5.15g |
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| Fats | 0.28g | 1.05g |
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| Vitamin C | 48.2mg | 0mg |
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| Net carbs | 2.97g | 24.93g |
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| Carbs | 4.97g | 24.93g |
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| Cholesterol | 0mg | 33mg |
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| Magnesium | 15mg | 18mg |
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| Calcium | 22mg | 6mg |
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| Potassium | 299mg | 24mg |
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| Iron | 0.42mg | 1.14mg |
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| Sugar | 1.91g |
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| Fiber | 2g |
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| Copper | 0.039mg | 0.093mg |
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| Zinc | 0.27mg | 0.56mg |
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| Phosphorus | 44mg | 63mg |
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| Sodium | 30mg | 6mg |
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| Vitamin A | 0IU | 20IU |
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| Vitamin A | 0µg | 6µg |
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| Vitamin E | 0.08mg |
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| Manganese | 0.155mg | 0.224mg |
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| Selenium | 0.6µg |
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| Vitamin B1 | 0.05mg | 0.209mg |
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| Vitamin B2 | 0.06mg | 0.15mg |
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| Vitamin B3 | 0.507mg | 0.992mg |
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| Vitamin B5 | 0.667mg | 0.183mg |
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| Vitamin B6 | 0.184mg | 0.034mg |
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| Vitamin B12 | 0µg | 0.14µg |
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| Vitamin K | 15.5µg |
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| Folate | 57µg | 64µg |
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| Choline | 44.3mg |
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| Saturated Fat | 0.13g | 0.15g |
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| Monounsaturated Fat | 0.034g | 0.124g |
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| Polyunsaturated fat | 0.031g | 0.429g |
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| Tryptophan | 0.02mg | 0.065mg |
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| Threonine | 0.076mg | 0.134mg |
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| Isoleucine | 0.071mg | 0.197mg |
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| Leucine | 0.106mg | 0.348mg |
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| Lysine | 0.217mg | 0.097mg |
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| Methionine | 0.02mg | 0.079mg |
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| Phenylalanine | 0.065mg | 0.247mg |
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| Valine | 0.125mg | 0.217mg |
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| Histidine | 0.056mg | 0.103mg |
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| Fructose | 0.97g |
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| Omega-3 - ALA | 0.015g |
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| Omega-6 - Linoleic acid | 0.013g |
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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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People also compare
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%
15%
Minerals Daily Need Coverage Score
13%
16%
Comparison summary
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Pasta contains less Sodium (difference - 24mg)
Which food is lower in glycemic index?
Pasta is lower in glycemic index (difference - 49)
Which food is lower in Cholesterol?
Cauliflower is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Cauliflower is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Cauliflower is cheaper (difference - $2.6)
Which food is richer in minerals?
?
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.
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.