Cauliflower vs. Raisin — In-Depth Nutrition Comparison
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Summary of differences between cauliflower and raisins
- Cauliflower has more vitamin C, folate, vitamin B5, and vitamin K; however, raisins are higher in copper, iron, potassium, phosphorus, fiber, and manganese.
- Cauliflower covers your daily need for vitamin C, 51% more than raisins.
- Cauliflower has 11 times more folate than raisins. While cauliflower has 57µg of folate, raisins have only 5µg.
These are the specific foods used in this comparison Cauliflower, raw and Raisins, seedless.
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 ZincZinc | +22.7% |
| Contains more MagnesiumMagnesium | +113.3% |
| Contains more CalciumCalcium | +127.3% |
| Contains more PotassiumPotassium | +150.5% |
| Contains more IronIron | +347.6% |
| Contains more CopperCopper | +715.4% |
| Contains more PhosphorusPhosphorus | +129.5% |
| Contains less SodiumSodium | -63.3% |
| Contains more ManganeseManganese | +92.9% |
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 | +1995.7% |
| Contains more Vitamin B5Vitamin B5 | +602.1% |
| Contains more Vitamin KVitamin K | +342.9% |
| Contains more FolateFolate | +1040% |
| Contains more CholineCholine | +299.1% |
| Contains more Vitamin EVitamin E | +50% |
| Contains more Vitamin B1Vitamin B1 | +112% |
| Contains more Vitamin B2Vitamin B2 | +108.3% |
| Contains more Vitamin B3Vitamin B3 | +51.1% |
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:
3.07 g
Fats:
0.46 g
Carbs:
79.18 g
Water:
15.43 g
Other:
1.86 g
| Contains more WaterWater | +496.7% |
| Contains more ProteinProtein | +59.9% |
| Contains more FatsFats | +64.3% |
| Contains more CarbsCarbs | +1493.2% |
| Contains more OtherOther | +144.7% |
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
0.058 g
Monounsaturated fat:
Mono. Fat
0.051 g
Polyunsaturated fat:
Poly. Fat
0.037 g
| Contains less Sat. FatSaturated fat | -55.4% |
| Contains more Mono. FatMonounsaturated fat | +50% |
| Contains more Poly. FatPolyunsaturated fat | +19.4% |
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:
2.7 g
Sucrose:
0.45 g
Glucose:
27.75 g
Fructose:
29.68 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +2852.1% |
| Contains more FructoseFructose | +2959.8% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~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.
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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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| Rich in minerals |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 48.2mg | 2.3mg | 51% |
| Fructose | 0.97g | 29.68g | 36% |
| Copper | 0.039mg | 0.318mg | 31% |
| Carbs | 4.97g | 79.18g | 25% |
| Iron | 0.42mg | 1.88mg | 18% |
| Calories | 25kcal | 299kcal | 14% |
| Potassium | 299mg | 749mg | 13% |
| Folate | 57µg | 5µg | 13% |
| Vitamin B5 | 0.667mg | 0.095mg | 11% |
| Vitamin K | 15.5µg | 3.5µg | 10% |
| Phosphorus | 44mg | 101mg | 8% |
| Fiber | 2g | 3.7g | 7% |
| Choline | 44.3mg | 11.1mg | 6% |
| Manganese | 0.155mg | 0.299mg | 6% |
| Vitamin B1 | 0.05mg | 0.106mg | 5% |
| Vitamin B2 | 0.06mg | 0.125mg | 5% |
| Magnesium | 15mg | 32mg | 4% |
| Calcium | 22mg | 50mg | 3% |
| Protein | 1.92g | 3.07g | 2% |
| Vitamin B3 | 0.507mg | 0.766mg | 2% |
| Sodium | 30mg | 11mg | 1% |
| Starch | 2.7g | 1% | |
| Vitamin B6 | 0.184mg | 0.174mg | 1% |
| Fats | 0.28g | 0.46g | 0% |
| Net carbs | 2.97g | 75.48g | N/A |
| Sugar | 1.91g | 59.19g | N/A |
| Zinc | 0.27mg | 0.22mg | 0% |
| Vitamin E | 0.08mg | 0.12mg | 0% |
| Selenium | 0.6µg | 0.6µg | 0% |
| Saturated fat | 0.13g | 0.058g | 0% |
| Monounsaturated fat | 0.034g | 0.051g | 0% |
| Polyunsaturated fat | 0.031g | 0.037g | 0% |
| Tryptophan | 0.02mg | 0.05mg | 0% |
| Threonine | 0.076mg | 0.077mg | 0% |
| Isoleucine | 0.071mg | 0.057mg | 0% |
| Leucine | 0.106mg | 0.096mg | 0% |
| Lysine | 0.217mg | 0.084mg | 0% |
| Methionine | 0.02mg | 0.021mg | 0% |
| Phenylalanine | 0.065mg | 0.065mg | 0% |
| Valine | 0.125mg | 0.083mg | 0% |
| Histidine | 0.056mg | 0.072mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.001g | 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%
11%
Minerals Daily Need Coverage Score
13%
37%
Comparison summary
Which food contains less Sodium?
Raisin contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Raisin is lower in Saturated fat (difference - 0.072g)
Which food is lower in glycemic index?
Raisin is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 57.28g)
Which food is cheaper?
Cauliflower is cheaper (difference - $0.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.