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  6. Cauliflower vs. Rice, white, long-grain, regular, raw, unenriched

Cauliflower vs. Rice, white, long-grain, regular, raw, unenriched — In-Depth Nutrition Comparison

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How are cauliflower and rice, white, long-grain, regular, raw, unenriched different?

  • Cauliflower is higher in vitamin C, vitamin K, folate, and choline; however, rice, white, long-grain, regular, raw, unenriched is richer in manganese, selenium, copper, phosphorus, zinc, and vitamin B5.
  • Daily need coverage for vitamin C for cauliflower is 54% higher.
  • Cauliflower contains 155 times more vitamin K than rice, white, long-grain, regular, raw, unenriched. While cauliflower contains 15.5µg of vitamin K, rice, white, long-grain, regular, raw, unenriched contains only 0.1µg.

Cauliflower, raw and Rice, white, long-grain, regular, raw, unenriched are the varieties used in this article.

Infographic

Cauliflower vs Rice, white, long-grain, regular, raw, unenriched 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 18% 8.4% 10% 30% 73% 30% 49% 0.65% 142% 82%
Contains more PotassiumPotassium +160%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +27.3%
Contains more IronIron +90.5%
Contains more CopperCopper +464.1%
Contains more ZincZinc +303.7%
Contains more PhosphorusPhosphorus +161.4%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +601.9%
Contains more SeleniumSelenium +2416.7%

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.
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% 0% 2.2% 0% 18% 11% 30% 61% 38% 0% 0.25% 6% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +22.4%
Contains more Vitamin B6Vitamin B6 +12.2%
Contains more Vitamin KVitamin K +15400%
Contains more FolateFolate +612.5%
Contains more CholineCholine +663.8%
Contains more Vitamin EVitamin E +37.5%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B3Vitamin B3 +215.6%
Contains more Vitamin B5Vitamin B5 +52%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Rice, white, long-grain, regular, raw, unenriched DV% diff.
Vitamin C 48.2mg 0mg 54%
Manganese 0.155mg 1.088mg 41%
Selenium 0.6µg 15.1µg 26%
Carbs 4.97g 79.95g 25%
Copper 0.039mg 0.22mg 20%
Calories 25kcal 365kcal 17%
Vitamin K 15.5µg 0.1µg 13%
Folate 57µg 8µg 12%
Protein 1.92g 7.13g 10%
Phosphorus 44mg 115mg 10%
Choline 44.3mg 5.8mg 7%
Vitamin B5 0.667mg 1.014mg 7%
Vitamin B3 0.507mg 1.6mg 7%
Zinc 0.27mg 1.09mg 7%
Iron 0.42mg 0.8mg 5%
Potassium 299mg 115mg 5%
Fiber 2g 1.3g 3%
Vitamin B1 0.05mg 0.07mg 2%
Vitamin B6 0.184mg 0.164mg 2%
Magnesium 15mg 25mg 2%
Polyunsaturated fat 0.031g 0.177g 1%
Sodium 30mg 5mg 1%
Vitamin B2 0.06mg 0.049mg 1%
Calcium 22mg 28mg 1%
Fats 0.28g 0.66g 1%
Fructose 0.97g 1%
Net carbs 2.97g 78.65g N/A
Sugar 1.91g 0.12g N/A
Vitamin E 0.08mg 0.11mg 0%
Saturated fat 0.13g 0.18g 0%
Monounsaturated fat 0.034g 0.206g 0%
Tryptophan 0.02mg 0.083mg 0%
Threonine 0.076mg 0.255mg 0%
Isoleucine 0.071mg 0.308mg 0%
Leucine 0.106mg 0.589mg 0%
Lysine 0.217mg 0.258mg 0%
Methionine 0.02mg 0.168mg 0%
Phenylalanine 0.065mg 0.381mg 0%
Valine 0.125mg 0.435mg 0%
Histidine 0.056mg 0.168mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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
7% 80% 12%
Protein: 7.13 g
Fats: 0.66 g
Carbs: 79.95 g
Water: 11.62 g
Other: 0.64 g
Contains more WaterWater +692.3%
Contains more OtherOther +18.8%
Contains more ProteinProtein +271.4%
Contains more FatsFats +135.7%
Contains more CarbsCarbs +1508.7%

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
32% 37% 31%
Saturated fat: Sat. Fat 0.18 g
Monounsaturated fat: Mono. Fat 0.206 g
Polyunsaturated fat: Poly. Fat 0.177 g
Contains less Sat. FatSaturated fat -27.8%
Contains more Mono. FatMonounsaturated fat +505.9%
Contains more Poly. FatPolyunsaturated fat +471%

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. Rice, white, long-grain, regular, raw, unenriched - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169756/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.