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  6. Cauliflower vs. Peanut

Cauliflower vs. Peanut — In-Depth Nutrition Comparison

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Important differences between cauliflower and peanuts

  • Cauliflower has more vitamin C; however, peanuts have more copper, manganese, vitamin B3, vitamin E, iron, vitamin B1, phosphorus, folate, and magnesium.
  • Peanuts' daily need coverage for copper is 123% more.

The food varieties used in the comparison are Cauliflower, raw and Peanuts, all types, raw.

Infographic

Cauliflower vs Peanut 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%
Peanut
Peanut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more MagnesiumMagnesium +1020%
Contains more CalciumCalcium +318.2%
Contains more PotassiumPotassium +135.8%
Contains more IronIron +990.5%
Contains more CopperCopper +2833.3%
Contains more ZincZinc +1111.1%
Contains more PhosphorusPhosphorus +754.5%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +1147.7%
Contains more SeleniumSelenium +1100%

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%
Peanut
Peanut
8
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +10312.5%
Contains more Vitamin B1Vitamin B1 +1180%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B3Vitamin B3 +2279.9%
Contains more Vitamin B5Vitamin B5 +164.9%
Contains more Vitamin B6Vitamin B6 +89.1%
Contains more FolateFolate +321.1%
Contains more CholineCholine +18.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Peanut DV% diff.
Copper 0.039mg 1.144mg 123%
Polyunsaturated fat 0.031g 15.558g 104%
Manganese 0.155mg 1.934mg 77%
Fats 0.28g 49.24g 75%
Vitamin B3 0.507mg 12.066mg 72%
Monounsaturated fat 0.034g 24.426g 61%
Vitamin E 0.08mg 8.33mg 55%
Vitamin C 48.2mg 0mg 54%
Iron 0.42mg 4.58mg 52%
Vitamin B1 0.05mg 0.64mg 49%
Protein 1.92g 25.8g 48%
Phosphorus 44mg 376mg 47%
Folate 57µg 240µg 46%
Magnesium 15mg 168mg 36%
Saturated fat 0.13g 6.279g 28%
Calories 25kcal 567kcal 27%
Zinc 0.27mg 3.27mg 27%
Fiber 2g 8.5g 26%
Vitamin B5 0.667mg 1.767mg 22%
Vitamin B6 0.184mg 0.348mg 13%
Vitamin K 15.5µg 0µg 13%
Selenium 0.6µg 7.2µg 12%
Potassium 299mg 705mg 12%
Calcium 22mg 92mg 7%
Vitamin B2 0.06mg 0.135mg 6%
Carbs 4.97g 16.13g 4%
Sodium 30mg 18mg 1%
Fructose 0.97g 1%
Choline 44.3mg 52.5mg 1%
Net carbs 2.97g 7.63g N/A
Sugar 1.91g 4.72g N/A
Tryptophan 0.02mg 0.25mg 0%
Threonine 0.076mg 0.883mg 0%
Isoleucine 0.071mg 0.907mg 0%
Leucine 0.106mg 1.672mg 0%
Lysine 0.217mg 0.926mg 0%
Methionine 0.02mg 0.317mg 0%
Phenylalanine 0.065mg 1.377mg 0%
Valine 0.125mg 1.082mg 0%
Histidine 0.056mg 0.652mg 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
Peanut
Peanut
4
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more WaterWater +1316.5%
Contains more ProteinProtein +1243.8%
Contains more FatsFats +17485.7%
Contains more CarbsCarbs +224.5%
Contains more OtherOther +206.6%

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
Peanut
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +71741.2%
Contains more Poly. FatPolyunsaturated fat +50087.1%

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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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.