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Cauliflower vs. Pineapple juice — In-Depth Nutrition Comparison

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The main differences between cauliflower and pineapple juice

  • Cauliflower is richer in vitamin K, vitamin B5, folate, choline, fiber, vitamin B6, and phosphorus, yet pineapple juice is richer in manganese.
  • Daily need coverage for manganese for pineapple juice is 15% higher.
  • Cauliflower contains 52 times more vitamin K than pineapple juice. Cauliflower contains 15.5µg of vitamin K, while pineapple juice contains 0.3µg.
  • Cauliflower contains less sugar.

Food types used in this article are Cauliflower, raw and Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.

Infographic

Cauliflower vs Pineapple juice 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" 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 8.6% 3.9% 11% 12% 23% 3% 3.4% 0.26% 66% 0.55%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +69.2%
Contains more PotassiumPotassium +130%
Contains more IronIron +35.5%
Contains more ZincZinc +145.5%
Contains more PhosphorusPhosphorus +450%
Contains more SeleniumSelenium +500%
Contains more CopperCopper +76.9%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +225.2%

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 146% 0% 0.4% 0% 15% 4.8% 3.7% 3.4% 23% 0% 0.75% 14% 1.8%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin B3Vitamin B3 +154.8%
Contains more Vitamin B5Vitamin B5 +1091.1%
Contains more Vitamin B6Vitamin B6 +84%
Contains more Vitamin KVitamin K +5066.7%
Contains more FolateFolate +216.7%
Contains more CholineCholine +1242.4%
Contains more Vitamin B1Vitamin B1 +16%
~equal in Vitamin C ~43.8mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
13% 86%
Protein: 0.36 g
Fats: 0.12 g
Carbs: 12.87 g
Water: 86.37 g
Other: 0.28 g
Contains more ProteinProtein +433.3%
Contains more FatsFats +133.3%
Contains more OtherOther +171.4%
Contains more CarbsCarbs +159%
~equal in Water ~86.37g

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
13% 22% 66%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +142.9%
Contains less Sat. FatSaturated fat -93.8%
Contains more Poly. FatPolyunsaturated fat +35.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
15% 47% 38%
Starch: 0 g
Sucrose: 1.53 g
Glucose: 4.65 g
Fructose: 3.81 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +394.7%
Contains more FructoseFructose +292.8%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Pineapple juice DV% diff.
Manganese 0.155mg 0.504mg 15%
Vitamin K 15.5µg 0.3µg 13%
Vitamin B5 0.667mg 0.056mg 12%
Folate 57µg 18µg 10%
Choline 44.3mg 3.3mg 7%
Fiber 2g 0.2g 7%
Vitamin B6 0.184mg 0.1mg 6%
Vitamin C 48.2mg 43.8mg 5%
Potassium 299mg 130mg 5%
Phosphorus 44mg 8mg 5%
Fructose 0.97g 3.81g 4%
Carbs 4.97g 12.87g 3%
Copper 0.039mg 0.069mg 3%
Protein 1.92g 0.36g 3%
Vitamin B2 0.06mg 0.021mg 3%
Vitamin B3 0.507mg 0.199mg 2%
Saturated fat 0.13g 0.008g 1%
Vitamin B1 0.05mg 0.058mg 1%
Calories 25kcal 53kcal 1%
Selenium 0.6µg 0.1µg 1%
Sodium 30mg 2mg 1%
Zinc 0.27mg 0.11mg 1%
Iron 0.42mg 0.31mg 1%
Calcium 22mg 13mg 1%
Magnesium 15mg 12mg 1%
Fats 0.28g 0.12g 0%
Net carbs 2.97g 12.67g N/A
Sugar 1.91g 9.98g N/A
Vitamin E 0.08mg 0.02mg 0%
Monounsaturated fat 0.034g 0.014g 0%
Polyunsaturated fat 0.031g 0.042g 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

Which food is preferable for your diet?

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

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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
16%
Pineapple juice
Minerals Daily Need Coverage Score
13%
Cauliflower
13%
Pineapple juice

Comparison summary

Which food contains less Sodium?
Pineapple juice
Pineapple juice contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Pineapple juice
Pineapple juice is lower in Saturated fat (difference - 0.122g)
Which food is lower in glycemic index?
Pineapple juice
Pineapple juice is lower in glycemic index (difference - 47)
Which food is cheaper?
Pineapple juice
Pineapple juice is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 8.07g)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
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. Pineapple juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168187/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.