Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cauliflower vs. Jalapeño — In-Depth Nutrition Comparison

Compare

The main differences between Cauliflower and Jalapeño

  • Cauliflower is richer in Folate, Vitamin B5, and Choline, yet Jalapeño is richer in Vitamin C, Vitamin E , Vitamin B6, and Vitamin A RAE.
  • Daily need coverage for Vitamin C from Jalapeño is 78% higher.
  • Cauliflower contains 6 times more Choline than Jalapeño. Cauliflower contains 44.3mg of Choline, while Jalapeño contains 7.5mg.

Food types used in this article are Cauliflower, raw and Peppers, jalapeno, raw.

Infographic

Cauliflower vs Jalapeño 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.
Contains more Calcium +83.3%
Contains more Iron +68%
Contains more Phosphorus +69.2%
Contains more Potassium +20.6%
Contains more Zinc +92.9%
Contains more Manganese +59.8%
Contains more Selenium +50%
Contains less Sodium -90%
Contains more Copper +17.9%
Equal in Magnesium - 15
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 11% 12% 22% 1% 4% 16% 13% 3%
Contains more Calcium +83.3%
Contains more Iron +68%
Contains more Phosphorus +69.2%
Contains more Potassium +20.6%
Contains more Zinc +92.9%
Contains more Manganese +59.8%
Contains more Selenium +50%
Contains less Sodium -90%
Contains more Copper +17.9%
Equal in Magnesium - 15

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 B1 +25%
Contains more Vitamin B5 +111.7%
Contains more Folate +111.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +4375%
Contains more Vitamin C +146.1%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +152.5%
Contains more Vitamin B6 +127.7%
Contains more Vitamin K +19.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 47%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +111.7%
Contains more Folate +111.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +4375%
Contains more Vitamin C +146.1%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +152.5%
Contains more Vitamin B6 +127.7%
Contains more Vitamin K +19.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +111%
Contains more Other +43.4%
Contains more Fats +32.1%
Contains more Carbs +30.8%
Equal in Water - 91.69
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more Protein +111%
Contains more Other +43.4%
Contains more Fats +32.1%
Contains more Carbs +30.8%
Equal in Water - 91.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +17.2%
Contains less Saturated Fat -29.2%
Contains more Polyunsaturated fat +261.3%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
39% 12% 48%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.112 g
Contains more Monounsaturated Fat +17.2%
Contains less Saturated Fat -29.2%
Contains more Polyunsaturated fat +261.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +57.4%
Contains more Fructose +171.1%
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
36% 64%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.48 g
Fructose: 2.63 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +57.4%
Contains more Fructose +171.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Jalapeño Opinion
Net carbs 2.97g 3.7g Jalapeño
Protein 1.92g 0.91g Cauliflower
Fats 0.28g 0.37g Jalapeño
Carbs 4.97g 6.5g Jalapeño
Calories 25kcal 29kcal Jalapeño
Fructose 0.97g 2.63g Jalapeño
Sugar 1.91g 4.12g Cauliflower
Fiber 2g 2.8g Jalapeño
Calcium 22mg 12mg Cauliflower
Iron 0.42mg 0.25mg Cauliflower
Magnesium 15mg 15mg
Phosphorus 44mg 26mg Cauliflower
Potassium 299mg 248mg Cauliflower
Sodium 30mg 3mg Jalapeño
Zinc 0.27mg 0.14mg Cauliflower
Copper 0.039mg 0.046mg Jalapeño
Manganese 0.155mg 0.097mg Cauliflower
Selenium 0.6µg 0.4µg Cauliflower
Vitamin A 0IU 1078IU Jalapeño
Vitamin A RAE 0µg 54µg Jalapeño
Vitamin E 0.08mg 3.58mg Jalapeño
Vitamin C 48.2mg 118.6mg Jalapeño
Vitamin B1 0.05mg 0.04mg Cauliflower
Vitamin B2 0.06mg 0.07mg Jalapeño
Vitamin B3 0.507mg 1.28mg Jalapeño
Vitamin B5 0.667mg 0.315mg Cauliflower
Vitamin B6 0.184mg 0.419mg Jalapeño
Folate 57µg 27µg Cauliflower
Vitamin K 15.5µg 18.5µg Jalapeño
Tryptophan 0.02mg Cauliflower
Threonine 0.076mg Cauliflower
Isoleucine 0.071mg Cauliflower
Leucine 0.106mg Cauliflower
Lysine 0.217mg Cauliflower
Methionine 0.02mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg Cauliflower
Histidine 0.056mg Cauliflower
Saturated Fat 0.13g 0.092g Jalapeño
Monounsaturated Fat 0.034g 0.029g Cauliflower
Polyunsaturated fat 0.031g 0.112g Jalapeño
Omega-6 - Linoleic acid 0.013g 0.062g Jalapeño
Omega-3 - ALA 0.015g 0.05g Jalapeño

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Jalapeño
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Cauliflower
64%
Jalapeño
Minerals Daily Need Coverage Score
13%
Cauliflower
9%
Jalapeño

Comparison summary

Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Jalapeño
Jalapeño is lower in Saturated Fat (difference - 0.038g)
Which food is lower in glycemic index?
Jalapeño
Jalapeño is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Jalapeño
Jalapeño is relatively richer in vitamins
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 2.21g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.4)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.