Cauliflower vs. Porridge — In-Depth Nutrition Comparison
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How are cauliflower and porridge different?
- Cauliflower is richer in vitamin C, vitamin B6, vitamin K, vitamin B5, folate, potassium, manganese, and fiber, while porridge is higher in iron and calcium.
- Cauliflower covers your daily need for vitamin C, 54% more than porridge.
Cauliflower, raw and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt types were used in this article.
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.
| Contains more MagnesiumMagnesium | +200% |
| Contains more PotassiumPotassium | +1768.8% |
| Contains more ZincZinc | +107.7% |
| Contains more PhosphorusPhosphorus | +193.3% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +295.5% |
| Contains more IronIron | +790.5% |
| Contains less SodiumSodium | -80% |
| Contains more SeleniumSelenium | +366.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B2Vitamin B2 | +140% |
| Contains more Vitamin B5Vitamin B5 | +839.4% |
| Contains more Vitamin B6Vitamin B6 | +1315.4% |
| Contains more Vitamin KVitamin K | +15400% |
| Contains more FolateFolate | +375% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
1.44 g
Fats:
0.21 g
Carbs:
10.52 g
Water:
87.61 g
Other:
0.22 g
| Contains more ProteinProtein | +33.3% |
| Contains more FatsFats | +33.3% |
| Contains more OtherOther | +245.5% |
| Contains more CarbsCarbs | +111.7% |
~equal in
Water
~87.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated fat:
Sat. Fat
0.033 g
Monounsaturated fat:
Mono. Fat
0.028 g
Polyunsaturated fat:
Poly. Fat
0.114 g
| Contains more Mono. FatMonounsaturated fat | +21.4% |
| Contains less Sat. FatSaturated fat | -74.6% |
| Contains more Poly. FatPolyunsaturated fat | +267.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 48.2mg | 0mg | 54% |
| Iron | 0.42mg | 3.74mg | 42% |
| Vitamin B6 | 0.184mg | 0.013mg | 13% |
| Vitamin K | 15.5µg | 0.1µg | 13% |
| Vitamin B5 | 0.667mg | 0.071mg | 12% |
| Folate | 57µg | 12µg | 11% |
| Potassium | 299mg | 16mg | 8% |
| Choline | 44.3mg | 8% | |
| Calcium | 22mg | 87mg | 7% |
| Manganese | 0.155mg | 0mg | 7% |
| Fiber | 2g | 0.5g | 6% |
| Phosphorus | 44mg | 15mg | 4% |
| Selenium | 0.6µg | 2.8µg | 4% |
| Vitamin B2 | 0.06mg | 0.025mg | 3% |
| Magnesium | 15mg | 5mg | 2% |
| Carbs | 4.97g | 10.52g | 2% |
| Protein | 1.92g | 1.44g | 1% |
| Calories | 25kcal | 50kcal | 1% |
| Sodium | 30mg | 6mg | 1% |
| Polyunsaturated fat | 0.031g | 0.114g | 1% |
| Zinc | 0.27mg | 0.13mg | 1% |
| Fructose | 0.97g | 1% | |
| Fats | 0.28g | 0.21g | 0% |
| Net carbs | 2.97g | 10.02g | N/A |
| Sugar | 1.91g | 0.03g | N/A |
| Copper | 0.039mg | 0.04mg | 0% |
| Vitamin E | 0.08mg | 0.02mg | 0% |
| Vitamin B1 | 0.05mg | 0.055mg | 0% |
| Vitamin B3 | 0.507mg | 0.52mg | 0% |
| Saturated fat | 0.13g | 0.033g | 0% |
| Monounsaturated fat | 0.034g | 0.028g | 0% |
| Tryptophan | 0.02mg | 0.02mg | 0% |
| Threonine | 0.076mg | 0.045mg | 0% |
| Isoleucine | 0.071mg | 0.063mg | 0% |
| Leucine | 0.106mg | 0.11mg | 0% |
| Lysine | 0.217mg | 0.037mg | 0% |
| Methionine | 0.02mg | 0.027mg | 0% |
| Phenylalanine | 0.065mg | 0.078mg | 0% |
| Valine | 0.125mg | 0.07mg | 0% |
| Histidine | 0.056mg | 0.033mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
13%
21%
Comparison summary
Which food is lower in Sugar?
Porridge is lower in Sugar (difference - 1.88g)
Which food contains less Sodium?
Porridge contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Porridge is lower in Saturated fat (difference - 0.097g)
Which food is lower in glycemic index?
Porridge is lower in glycemic index (difference - 66)
Which food is cheaper?
Porridge is cheaper (difference - $0.4)
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.