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Cauliflower vs. Pound cake — In-Depth Nutrition Comparison

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A recap on differences between cauliflower and pound cake

  • Cauliflower has more vitamin C, vitamin K, and vitamin B6; however, pound cake is higher in vitamin B12, vitamin B2, phosphorus, and iron.
  • Cauliflower covers your daily vitamin C needs 54% more than pound cake.
  • Pound cake contains 9 times less vitamin K than cauliflower. Cauliflower contains 15.5µg of vitamin K, while pound cake contains 1.7µg.
  • Cauliflower has less sodium.

Food varieties used in this article are Cauliflower, raw and Cake, pound, commercially prepared, butter (includes fresh and frozen).

Infographic

Cauliflower vs Pound cake 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 13% 56% 14% 12% 60% 49% 14% 27%
Contains more MagnesiumMagnesium +87.5%
Contains more PotassiumPotassium +100.7%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +40.9%
Contains more CalciumCalcium +113.6%
Contains more IronIron +252.4%
Contains more ZincZinc +59.3%
Contains more PhosphorusPhosphorus +218.2%
Contains more SeleniumSelenium +733.3%
~equal in Copper ~0.042mg

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 0% 23% 13% 12% 43% 57% 30% 29% 8.3% 45% 4.3% 32% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +37.5%
Contains more Vitamin B6Vitamin B6 +411.1%
Contains more Vitamin KVitamin K +811.8%
Contains more FolateFolate +35.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +712.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +246%
Contains more Vitamin B2Vitamin B2 +315%
Contains more Vitamin B3Vitamin B3 +218.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +48.1%

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
5% 14% 54% 26%
Protein: 5 g
Fats: 13.96 g
Carbs: 53.64 g
Water: 25.87 g
Other: 1.53 g
Contains more WaterWater +255.9%
Contains more ProteinProtein +160.4%
Contains more FatsFats +4885.7%
Contains more CarbsCarbs +979.3%
Contains more OtherOther +101.3%

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
43% 27% 30%
Saturated fat: Sat. Fat 4.811 g
Monounsaturated fat: Mono. Fat 3.02 g
Polyunsaturated fat: Poly. Fat 3.419 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +8782.4%
Contains more Poly. FatPolyunsaturated fat +10929%

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
34% 60% 3%
Starch: 17.36 g
Sucrose: 30.68 g
Glucose: 0.75 g
Fructose: 0.33 g
Lactose: 1.27 g
Maltose: 0.33 g
Galactose: 0 g
Contains more GlucoseGlucose +25.3%
Contains more FructoseFructose +193.9%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~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 Pound cake
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Pound cake DV% diff.
Vitamin C 48.2mg 0mg 54%
Polyunsaturated fat 0.031g 3.419g 23%
Cholesterol 0mg 66mg 22%
Fats 0.28g 13.96g 21%
Saturated fat 0.13g 4.811g 21%
Calories 25kcal 353kcal 16%
Carbs 4.97g 53.64g 16%
Vitamin B12 0µg 0.36µg 15%
Threonine 0.076mg 153mg 15%
Sodium 30mg 377mg 15%
Vitamin B2 0.06mg 0.249mg 15%
Phosphorus 44mg 140mg 14%
Iron 0.42mg 1.48mg 13%
Vitamin K 15.5µg 1.7µg 12%
Vitamin B6 0.184mg 0.036mg 11%
Vitamin B1 0.05mg 0.173mg 10%
Vitamin A 0µg 70µg 8%
Selenium 0.6µg 5µg 8%
Starch 17.36g 7%
Monounsaturated fat 0.034g 3.02g 7%
Vitamin B3 0.507mg 1.615mg 7%
Fiber 2g 0.6g 6%
Protein 1.92g 5g 6%
Choline 44.3mg 65.6mg 4%
Folate 57µg 42µg 4%
Vitamin B5 0.667mg 0.485mg 4%
Vitamin E 0.08mg 0.65mg 4%
Potassium 299mg 149mg 4%
Vitamin D 0IU 34IU 4%
Vitamin D 0µg 0.8µg 4%
Calcium 22mg 47mg 3%
Manganese 0.155mg 0.11mg 2%
Magnesium 15mg 8mg 2%
Fructose 0.97g 0.33g 1%
Zinc 0.27mg 0.43mg 1%
Net carbs 2.97g 53.04g N/A
Sugar 1.91g 33.36g N/A
Copper 0.039mg 0.042mg 0%
Trans fat 0g 0.192g N/A
Tryptophan 0.02mg 0.041mg 0%
Isoleucine 0.071mg 0.204mg 0%
Leucine 0.106mg 0.397mg 0%
Lysine 0.217mg 0.198mg 0%
Methionine 0.02mg 0.117mg 0%
Phenylalanine 0.065mg 0.239mg 0%
Valine 0.125mg 0.249mg 0%
Histidine 0.056mg 0.117mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.007g N/A
Omega-3 - ALA 0.015g 0.372g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Gamma-linoleic acid 0g 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.008g N/A
Omega-6 - Eicosadienoic acid 0g 0.004g N/A
Omega-6 - Linoleic acid 0.013g 2.895g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Pound cake
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
26%
Pound cake
Minerals Daily Need Coverage Score
13%
Cauliflower
26%
Pound cake

Comparison summary

Which food is lower in glycemic index?
Pound cake
Pound cake is lower in glycemic index (difference - 54)
Which food is cheaper?
Pound cake
Pound cake is cheaper (difference - $0.4)
Which food is richer in minerals?
Pound cake
Pound cake is relatively richer in minerals
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 31.45g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 347mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 4.681g)
Which food is richer in vitamins?
?
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.

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. Pound cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172704/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.