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.

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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.

Cauliflower

Porridge

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%

~equal in Copper ~0.04mg

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

Porridge

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	+∞%

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.055mg

~equal in Vitamin B3 ~0.52mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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