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Cauliflower vs Jalapeño - In-Depth Nutrition Comparison

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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.
  • 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +68%
Contains more Calcium +83.3%
Contains more Potassium +20.6%
Contains more Zinc +92.9%
Contains more Phosphorus +69.2%
Contains more Copper +17.9%
Contains less Sodium -90%
Equal in Magnesium - 15
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 10% 4% 22% 11% 16% 4% 12% 1%
Contains more Iron +68%
Contains more Calcium +83.3%
Contains more Potassium +20.6%
Contains more Zinc +92.9%
Contains more Phosphorus +69.2%
Contains more Copper +17.9%
Contains less Sodium -90%
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" chart 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 C +146.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +4375%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 396% 65% 72% 0% 10% 17% 24% 19% 97% 0% 47% 21%
Contains more Vitamin B1 +25%
Contains more Vitamin B5 +111.7%
Contains more Folate +111.1%
Contains more Vitamin C +146.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +4375%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
30
Cauliflower
64
Jalapeño
Mineral Summary Score
13
Cauliflower
10
Jalapeño

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Cauliflower
5%
Jalapeño
Carbohydrates
5%
Cauliflower
7%
Jalapeño
Fats
1%
Cauliflower
2%
Jalapeño

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cauliflower Jalapeño
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugars ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cauliflower Jalapeño
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Cauliflower
Cauliflower contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cauliflower Jalapeño Opinion
Calories 25 29 Jalapeño
Protein 1.92 0.91 Cauliflower
Fats 0.28 0.37 Jalapeño
Vitamin C 48.2 118.6 Jalapeño
Carbs 4.97 6.5 Jalapeño
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 0.25 Cauliflower
Calcium 22 12 Cauliflower
Potassium 299 248 Cauliflower
Magnesium 15 15
Sugars 1.91 4.12 Cauliflower
Fiber 2 2.8 Jalapeño
Copper 0.039 0.046 Jalapeño
Zinc 0.27 0.14 Cauliflower
Starch
Phosphorus 44 26 Cauliflower
Sodium 30 3 Jalapeño
Vitamin A 0 1078 Jalapeño
Vitamin E 0.08 3.58 Jalapeño
Vitamin D 0 0
Vitamin B1 0.05 0.04 Cauliflower
Vitamin B2 0.06 0.07 Jalapeño
Vitamin B3 0.507 1.28 Jalapeño
Vitamin B5 0.667 0.315 Cauliflower
Vitamin B6 0.184 0.419 Jalapeño
Vitamin B12 0 0
Vitamin K 15.5 18.5 Jalapeño
Folate 57 27 Cauliflower
Trans Fat 0 0
Saturated Fat 0.13 0.092 Jalapeño
Monounsaturated Fat 0.034 0.029 Cauliflower
Polyunsaturated fat 0.031 0.112 Jalapeño
Tryptophan 0.02 Cauliflower
Threonine 0.076 Cauliflower
Isoleucine 0.071 Cauliflower
Leucine 0.106 Cauliflower
Lysine 0.217 Cauliflower
Methionine 0.02 Cauliflower
Phenylalanine 0.065 Cauliflower
Valine 0.125 Cauliflower
Histidine 0.056 Cauliflower
Fructose 0.97 2.63 Jalapeño

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.