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  6. Cauliflower vs. Pork

Cauliflower vs. Pork — In-Depth Nutrition Comparison

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What are the differences between Cauliflower and Pork?

  • Cauliflower is higher in Vitamin C, yet Pork is higher in Selenium, Vitamin B1, Vitamin B12, Phosphorus, Vitamin B3, Vitamin B6, and Vitamin B2.
  • Pork's daily need coverage for Selenium is 81% more.
  • Cauliflower has 80 times more Vitamin C than Pork. While Cauliflower has 48.2mg of Vitamin C, Pork has only 0.6mg.
  • The amount of Saturated Fat in Cauliflower is lower.

We used Cauliflower, raw and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled types in this article.

Infographic

Cauliflower vs Pork 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.
Cauliflower
Cauliflower
3
:
7
Pork
Pork
Contains more Calcium +15.8%
Contains less Sodium -51.6%
Contains more Manganese +1622.2%
Contains more Iron +107.1%
Contains more Magnesium +86.7%
Contains more Phosphorus +459.1%
Contains more Potassium +41.5%
Contains more Zinc +785.2%
Contains more Copper +87.2%
Contains more Selenium +7450%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Calcium +15.8%
Contains less Sodium -51.6%
Contains more Manganese +1622.2%
Contains more Iron +107.1%
Contains more Magnesium +86.7%
Contains more Phosphorus +459.1%
Contains more Potassium +41.5%
Contains more Zinc +785.2%
Contains more Copper +87.2%
Contains more Selenium +7450%

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.
Cauliflower
Cauliflower
3
:
9
Pork
Pork
Contains more Vitamin C +7933.3%
Contains more Folate +1040%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +262.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1654%
Contains more Vitamin B2 +435%
Contains more Vitamin B3 +893.5%
Contains more Vitamin B6 +152.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.698
Cauliflower
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%
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin C +7933.3%
Contains more Folate +1040%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +262.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1654%
Contains more Vitamin B2 +435%
Contains more Vitamin B3 +893.5%
Contains more Vitamin B6 +152.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.698

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
2
:
3
Pork
Pork
Contains more Carbs +∞%
Contains more Water +59.1%
Contains more Protein +1322.9%
Contains more Fats +4871.4%
Contains more Other +17.1%
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Carbs +∞%
Contains more Water +59.1%
Contains more Protein +1322.9%
Contains more Fats +4871.4%
Contains more Other +17.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Pork
Pork
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +18105.9%
Contains more Polyunsaturated fat +3771%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +18105.9%
Contains more Polyunsaturated fat +3771%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Pork Opinion
Net carbs 2.97g 0g Cauliflower
Protein 1.92g 27.32g Pork
Fats 0.28g 13.92g Pork
Carbs 4.97g 0g Cauliflower
Calories 25kcal 242kcal Pork
Fructose 0.97g Cauliflower
Sugar 1.91g 0g Pork
Fiber 2g 0g Cauliflower
Calcium 22mg 19mg Cauliflower
Iron 0.42mg 0.87mg Pork
Magnesium 15mg 28mg Pork
Phosphorus 44mg 246mg Pork
Potassium 299mg 423mg Pork
Sodium 30mg 62mg Cauliflower
Zinc 0.27mg 2.39mg Pork
Copper 0.039mg 0.073mg Pork
Manganese 0.155mg 0.009mg Cauliflower
Selenium 0.6µg 45.3µg Pork
Vitamin A 0IU 7IU Pork
Vitamin A RAE 0µg 2µg Pork
Vitamin E 0.08mg 0.29mg Pork
Vitamin D 0IU 53IU Pork
Vitamin D 0µg 1.3µg Pork
Vitamin C 48.2mg 0.6mg Cauliflower
Vitamin B1 0.05mg 0.877mg Pork
Vitamin B2 0.06mg 0.321mg Pork
Vitamin B3 0.507mg 5.037mg Pork
Vitamin B5 0.667mg 0.698mg Pork
Vitamin B6 0.184mg 0.464mg Pork
Folate 57µg 5µg Cauliflower
Vitamin B12 0µg 0.7µg Pork
Vitamin K 15.5µg 0µg Cauliflower
Tryptophan 0.02mg 0.338mg Pork
Threonine 0.076mg 1.234mg Pork
Isoleucine 0.071mg 1.26mg Pork
Leucine 0.106mg 2.177mg Pork
Lysine 0.217mg 2.446mg Pork
Methionine 0.02mg 0.712mg Pork
Phenylalanine 0.065mg 1.086mg Pork
Valine 0.125mg 1.473mg Pork
Histidine 0.056mg 1.067mg Pork
Cholesterol 0mg 80mg Cauliflower
Saturated Fat 0.13g 5.23g Cauliflower
Monounsaturated Fat 0.034g 6.19g Pork
Polyunsaturated fat 0.031g 1.2g Pork
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Pork
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
56%
Pork
Minerals Daily Need Coverage Score
13%
Cauliflower
55%
Pork

Comparison summary

Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Pork
Pork is relatively richer in minerals
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 32mg)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 5.1g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.4)

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.