Cauliflower vs. Quinoa — In-Depth Nutrition Comparison
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Important differences between cauliflower and quinoa
- Cauliflower has more vitamin C and vitamin K; however, quinoa has more manganese, copper, phosphorus, iron, magnesium, and zinc.
- Cauliflower's daily need coverage for vitamin C is 54% more.
The food varieties used in the comparison are Cauliflower, raw and Quinoa, cooked.
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 CalciumCalcium | +29.4% |
| Contains more PotassiumPotassium | +73.8% |
| Contains more MagnesiumMagnesium | +326.7% |
| Contains more IronIron | +254.8% |
| Contains more CopperCopper | +392.3% |
| Contains more ZincZinc | +303.7% |
| Contains more PhosphorusPhosphorus | +245.5% |
| Contains less SodiumSodium | -76.7% |
| Contains more ManganeseManganese | +307.1% |
| 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 B3Vitamin B3 | +23.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +49.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +35.7% |
| Contains more CholineCholine | +92.6% |
| Contains more Vitamin EVitamin E | +687.5% |
| Contains more Vitamin B1Vitamin B1 | +114% |
| Contains more Vitamin B2Vitamin B2 | +83.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 48.2mg | 0mg | 54% |
| Manganese | 0.155mg | 0.631mg | 21% |
| Copper | 0.039mg | 0.192mg | 17% |
| Phosphorus | 44mg | 152mg | 15% |
| Vitamin K | 15.5µg | 0µg | 13% |
| Iron | 0.42mg | 1.49mg | 13% |
| Vitamin B5 | 0.667mg | 13% | |
| Magnesium | 15mg | 64mg | 12% |
| Starch | 17.63g | 7% | |
| Zinc | 0.27mg | 1.09mg | 7% |
| Polyunsaturated fat | 0.031g | 1.078g | 7% |
| Carbs | 4.97g | 21.3g | 5% |
| Vitamin B1 | 0.05mg | 0.107mg | 5% |
| Protein | 1.92g | 4.4g | 5% |
| Vitamin B6 | 0.184mg | 0.123mg | 5% |
| Calories | 25kcal | 120kcal | 5% |
| Potassium | 299mg | 172mg | 4% |
| Folate | 57µg | 42µg | 4% |
| Choline | 44.3mg | 23mg | 4% |
| Vitamin E | 0.08mg | 0.63mg | 4% |
| Selenium | 0.6µg | 2.8µg | 4% |
| Vitamin B2 | 0.06mg | 0.11mg | 4% |
| Fiber | 2g | 2.8g | 3% |
| Fats | 0.28g | 1.92g | 3% |
| Monounsaturated fat | 0.034g | 0.528g | 1% |
| Fructose | 0.97g | 1% | |
| Vitamin B3 | 0.507mg | 0.412mg | 1% |
| Sodium | 30mg | 7mg | 1% |
| Calcium | 22mg | 17mg | 1% |
| Net carbs | 2.97g | 18.5g | N/A |
| Sugar | 1.91g | 0.87g | N/A |
| Saturated fat | 0.13g | 0.231g | 0% |
| Tryptophan | 0.02mg | 0.052mg | 0% |
| Threonine | 0.076mg | 0.131mg | 0% |
| Isoleucine | 0.071mg | 0.157mg | 0% |
| Leucine | 0.106mg | 0.261mg | 0% |
| Lysine | 0.217mg | 0.239mg | 0% |
| Methionine | 0.02mg | 0.096mg | 0% |
| Phenylalanine | 0.065mg | 0.185mg | 0% |
| Valine | 0.125mg | 0.185mg | 0% |
| Histidine | 0.056mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
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:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
| Contains more WaterWater | +28.6% |
| Contains more ProteinProtein | +129.2% |
| Contains more FatsFats | +585.7% |
| Contains more CarbsCarbs | +328.6% |
~equal in
Other
~0.77g
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
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
| Contains less Sat. FatSaturated fat | -43.7% |
| Contains more Mono. FatMonounsaturated fat | +1452.9% |
| Contains more Poly. FatPolyunsaturated fat | +3377.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
