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  6. Cauliflower vs. Liver

Cauliflower vs. Liver — In-Depth Nutrition Comparison

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What are the main differences between cauliflower and liver?

  • Cauliflower has less vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, zinc, and vitamin B3 than liver.
  • Liver's daily need coverage for vitamin B12 is 778% higher.

We used Cauliflower, raw and Pork, fresh, variety meats, and by-products, liver, cooked, braised types in this comparison.

Infographic

Cauliflower vs Liver 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%
Liver
Liver
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +99.3%
Contains less SodiumSodium -38.8%
Contains more IronIron +4166.7%
Contains more CopperCopper +1525.6%
Contains more ZincZinc +2388.9%
Contains more PhosphorusPhosphorus +447.7%
Contains more ManganeseManganese +93.5%
Contains more SeleniumSelenium +11150%
~equal in Magnesium ~14mg

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%
Liver
Liver
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin CVitamin C +104.2%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +416%
Contains more Vitamin B2Vitamin B2 +3560%
Contains more Vitamin B3Vitamin B3 +1563.7%
Contains more Vitamin B5Vitamin B5 +615.7%
Contains more Vitamin B6Vitamin B6 +209.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +186%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Cauliflower Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 0µg 5405µg 601%
Iron 0.42mg 17.92mg 219%
Vitamin B2 0.06mg 2.196mg 164%
Selenium 0.6µg 67.5µg 122%
Cholesterol 0mg 355mg 118%
Vitamin B5 0.667mg 4.774mg 82%
Copper 0.039mg 0.634mg 66%
Zinc 0.27mg 6.72mg 59%
Vitamin B3 0.507mg 8.435mg 50%
Protein 1.92g 26.02g 48%
Vitamin B6 0.184mg 0.57mg 30%
Phosphorus 44mg 241mg 28%
Folate 57µg 163µg 27%
Vitamin C 48.2mg 23.6mg 27%
Vitamin B1 0.05mg 0.258mg 17%
Vitamin K 15.5µg 13%
Fiber 2g 0g 8%
Choline 44.3mg 8%
Polyunsaturated fat 0.031g 1.05g 7%
Calories 25kcal 165kcal 7%
Manganese 0.155mg 0.3mg 6%
Saturated fat 0.13g 1.41g 6%
Fats 0.28g 4.4g 6%
Potassium 299mg 150mg 4%
Fructose 0.97g 1%
Sodium 30mg 49mg 1%
Calcium 22mg 10mg 1%
Monounsaturated fat 0.034g 0.63g 1%
Vitamin E 0.08mg 1%
Carbs 4.97g 3.76g 0%
Net carbs 2.97g 3.76g N/A
Magnesium 15mg 14mg 0%
Sugar 1.91g N/A
Tryptophan 0.02mg 0.366mg 0%
Threonine 0.076mg 1.107mg 0%
Isoleucine 0.071mg 1.32mg 0%
Leucine 0.106mg 2.319mg 0%
Lysine 0.217mg 2.007mg 0%
Methionine 0.02mg 0.645mg 0%
Phenylalanine 0.065mg 1.274mg 0%
Valine 0.125mg 1.607mg 0%
Histidine 0.056mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - ALA 0.015g N/A
Omega-3 - DPA 0g 0.04g 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
Liver
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +32.2%
Contains more WaterWater +43.1%
Contains more ProteinProtein +1255.2%
Contains more FatsFats +1471.4%
Contains more OtherOther +97.4%

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
Liver
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -90.8%
Contains more Mono. FatMonounsaturated fat +1752.9%
Contains more Poly. FatPolyunsaturated fat +3287.1%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.