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  6. Cauliflower vs. Pea soup

Cauliflower vs. Pea soup — In-Depth Nutrition Comparison

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The main differences between cauliflower and pea soup

  • Cauliflower is richer in vitamin C, folate, vitamin K, vitamin B6, vitamin B5, potassium, and choline, yet pea soup is richer in copper and selenium.
  • Daily need coverage for vitamin C for cauliflower is 53% higher.
  • Cauliflower contains 78 times more vitamin K than pea soup. Cauliflower contains 15.5µg of vitamin K, while pea soup contains 0.2µg.
  • Cauliflower contains less sodium.

Food types used in this article are Cauliflower, raw and Soup, pea, green, canned, prepared with equal volume water.

Infographic

Cauliflower vs Pea soup 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 11% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +321.1%
Contains less SodiumSodium -91.1%
Contains more IronIron +73.8%
Contains more CopperCopper +274.4%
Contains more ZincZinc +137%
Contains more ManganeseManganese +58.1%
Contains more SeleniumSelenium +500%
~equal in Magnesium ~15mg
~equal in Phosphorus ~47mg

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 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
Contains more Vitamin CVitamin C +7933.3%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B5Vitamin B5 +1261.2%
Contains more Vitamin B6Vitamin B6 +820%
Contains more Vitamin KVitamin K +7650%
Contains more FolateFolate +5600%
Contains more CholineCholine +235.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.462mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Pea soup DV% diff.
Vitamin C 48.2mg 0.6mg 53%
Folate 57µg 1µg 14%
Vitamin K 15.5µg 0.2µg 13%
Vitamin B6 0.184mg 0.02mg 13%
Sodium 30mg 336mg 13%
Vitamin B5 0.667mg 0.049mg 12%
Copper 0.039mg 0.146mg 12%
Potassium 299mg 71mg 7%
Choline 44.3mg 13.2mg 6%
Selenium 0.6µg 3.6µg 5%
Manganese 0.155mg 0.245mg 4%
Iron 0.42mg 0.73mg 4%
Vitamin B2 0.06mg 0.025mg 3%
Protein 1.92g 3.2g 3%
Zinc 0.27mg 0.64mg 3%
Saturated fat 0.13g 0.524g 2%
Calories 25kcal 61kcal 2%
Carbs 4.97g 9.88g 2%
Polyunsaturated fat 0.031g 0.142g 1%
Monounsaturated fat 0.034g 0.372g 1%
Vitamin B1 0.05mg 0.04mg 1%
Fructose 0.97g 1%
Calcium 22mg 12mg 1%
Fats 0.28g 1.09g 1%
Net carbs 2.97g 7.98g N/A
Magnesium 15mg 15mg 0%
Sugar 1.91g 3.19g N/A
Fiber 2g 1.9g 0%
Phosphorus 44mg 47mg 0%
Vitamin E 0.08mg 0.09mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B3 0.507mg 0.462mg 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
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 g
Contains more ProteinProtein +66.7%
Contains more FatsFats +289.3%
Contains more CarbsCarbs +98.8%
Contains more OtherOther +68.4%
~equal in Water ~84.55g

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
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 g
Contains less Sat. FatSaturated fat -75.2%
Contains more Mono. FatMonounsaturated fat +994.1%
Contains more Poly. FatPolyunsaturated fat +358.1%

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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. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.