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  6. Cauliflower vs. Ricotta

Cauliflower vs. Ricotta — In-Depth Nutrition Comparison

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Differences between cauliflower and ricotta

  • Cauliflower has more vitamin C, vitamin K, folate, and vitamin B6, while ricotta has more selenium, calcium, phosphorus, and vitamin B12.
  • Cauliflower's daily need coverage for vitamin C is 54% higher.
  • Ricotta contains 14 times less vitamin K than cauliflower. Cauliflower contains 15.5µg of vitamin K, while ricotta contains 1.1µg.
  • The amount of saturated fat in cauliflower is lower.

The food types used in this comparison are Cauliflower, raw and Cheese, ricotta, whole milk.

Infographic

Cauliflower vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +36.4%
Contains more PotassiumPotassium +184.8%
Contains more CopperCopper +85.7%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +2483.3%
Contains more CalciumCalcium +840.9%
Contains more ZincZinc +329.6%
Contains more PhosphorusPhosphorus +259.1%
Contains more SeleniumSelenium +2316.7%
~equal in Iron ~0.38mg

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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +284.6%
Contains more Vitamin B3Vitamin B3 +387.5%
Contains more Vitamin B5Vitamin B5 +213.1%
Contains more Vitamin B6Vitamin B6 +327.9%
Contains more Vitamin KVitamin K +1309.1%
Contains more FolateFolate +375%
Contains more CholineCholine +153.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +37.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +225%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Cauliflower Ricotta DV% diff.
Vitamin C 48.2mg 0mg 54%
Saturated fat 0.13g 8.295g 37%
Selenium 0.6µg 14.5µg 25%
Fats 0.28g 12.98g 20%
Protein 1.92g 11.26g 19%
Calcium 22mg 207mg 19%
Cholesterol 0mg 51mg 17%
Phosphorus 44mg 158mg 16%
Vitamin B12 0µg 0.34µg 14%
Vitamin A 0µg 120µg 13%
Vitamin K 15.5µg 1.1µg 12%
Folate 57µg 12µg 11%
Vitamin B6 0.184mg 0.043mg 11%
Vitamin B2 0.06mg 0.195mg 10%
Vitamin B5 0.667mg 0.213mg 9%
Monounsaturated fat 0.034g 3.627g 9%
Fiber 2g 0g 8%
Zinc 0.27mg 1.16mg 8%
Calories 25kcal 174kcal 7%
Potassium 299mg 105mg 6%
Manganese 0.155mg 0.006mg 6%
Choline 44.3mg 17.5mg 5%
Vitamin B3 0.507mg 0.104mg 3%
Vitamin B1 0.05mg 0.013mg 3%
Sodium 30mg 84mg 2%
Copper 0.039mg 0.021mg 2%
Polyunsaturated fat 0.031g 0.385g 2%
Vitamin D 0µg 0.2µg 1%
Fructose 0.97g 1%
Magnesium 15mg 11mg 1%
Vitamin D 0IU 10IU 1%
Carbs 4.97g 3.04g 1%
Net carbs 2.97g 3.04g N/A
Iron 0.42mg 0.38mg 0%
Sugar 1.91g 0.27g N/A
Vitamin E 0.08mg 0.11mg 0%
Tryptophan 0.02mg 0.125mg 0%
Threonine 0.076mg 0.517mg 0%
Isoleucine 0.071mg 0.589mg 0%
Leucine 0.106mg 1.221mg 0%
Lysine 0.217mg 1.338mg 0%
Methionine 0.02mg 0.281mg 0%
Phenylalanine 0.065mg 0.556mg 0%
Valine 0.125mg 0.692mg 0%
Histidine 0.056mg 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +63.5%
Contains more WaterWater +28.4%
Contains more ProteinProtein +486.5%
Contains more FatsFats +4535.7%
Contains more OtherOther +34.2%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +10567.6%
Contains more Poly. FatPolyunsaturated fat +1141.9%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.