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Cauliflower vs. Raspberry — In-Depth Nutrition Comparison

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What are the differences between cauliflower and raspberries?

  • Cauliflower is higher in vitamin C, vitamin B6, folate, vitamin B5, vitamin K, and choline, yet raspberries are higher in manganese, fiber, copper, and vitamin E.
  • Cauliflower's daily need coverage for vitamin C is 24% more.
  • Cauliflower has 4 times more choline than raspberries. While cauliflower has 44.3mg of choline, raspberries have only 12.3mg.

We used Cauliflower, raw and Raspberries, raw types in this article.

Infographic

Cauliflower vs Raspberry 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.
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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more PotassiumPotassium +98%
Contains more PhosphorusPhosphorus +51.7%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +46.7%
Contains more CalciumCalcium +13.6%
Contains more IronIron +64.3%
Contains more CopperCopper +130.8%
Contains more ZincZinc +55.6%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +332.3%

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin CVitamin C +84%
Contains more Vitamin B1Vitamin B1 +56.3%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B5Vitamin B5 +102.7%
Contains more Vitamin B6Vitamin B6 +234.5%
Contains more Vitamin KVitamin K +98.7%
Contains more FolateFolate +171.4%
Contains more CholineCholine +260.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +987.5%
Contains more Vitamin B3Vitamin B3 +17.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +60%
Contains more OtherOther +65.2%
Contains more FatsFats +132.1%
Contains more CarbsCarbs +140.2%
~equal in Water ~85.75g

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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -85.4%
Contains more Mono. FatMonounsaturated fat +88.2%
Contains more Poly. FatPolyunsaturated fat +1109.7%

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
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +97.9%
Contains more FructoseFructose +142.3%
~equal in Starch ~0g
~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.
Cauliflower Raspberry
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Raspberry DV% diff.
Vitamin C 48.2mg 26.2mg 24%
Manganese 0.155mg 0.67mg 22%
Fiber 2g 6.5g 18%
Vitamin B6 0.184mg 0.055mg 10%
Folate 57µg 21µg 9%
Vitamin B5 0.667mg 0.329mg 7%
Choline 44.3mg 12.3mg 6%
Vitamin K 15.5µg 7.8µg 6%
Copper 0.039mg 0.09mg 6%
Vitamin E 0.08mg 0.87mg 5%
Potassium 299mg 151mg 4%
Iron 0.42mg 0.69mg 3%
Phosphorus 44mg 29mg 2%
Vitamin B2 0.06mg 0.038mg 2%
Magnesium 15mg 22mg 2%
Carbs 4.97g 11.94g 2%
Polyunsaturated fat 0.031g 0.375g 2%
Fructose 0.97g 2.35g 2%
Vitamin B1 0.05mg 0.032mg 2%
Vitamin B3 0.507mg 0.598mg 1%
Saturated fat 0.13g 0.019g 1%
Calories 25kcal 52kcal 1%
Protein 1.92g 1.2g 1%
Fats 0.28g 0.65g 1%
Sodium 30mg 1mg 1%
Zinc 0.27mg 0.42mg 1%
Selenium 0.6µg 0.2µg 1%
Net carbs 2.97g 5.44g N/A
Calcium 22mg 25mg 0%
Sugar 1.91g 4.42g N/A
Vitamin A 0µg 2µg 0%
Monounsaturated fat 0.034g 0.064g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Raspberry
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
16%
Raspberry
Minerals Daily Need Coverage Score
13%
Cauliflower
20%
Raspberry

Comparison summary

Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 0.111g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 26)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 2.51g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.3)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.