Cauliflower vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison
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Summary of differences between cauliflower and saltine cracker (includes oyster, soda, soup)
- Cauliflower has more vitamin C; however, saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B1, vitamin B3, vitamin B2, manganese, folate, selenium, and copper.
- Saltine cracker (includes oyster, soda, soup) covers your daily need for iron, 64% more than cauliflower.
- Cauliflower has less sodium.
These are the specific foods used in this comparison Cauliflower, raw and Crackers, saltines (includes oyster, soda, soup).
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 | +15.8% |
| Contains more PotassiumPotassium | +96.7% |
| Contains less SodiumSodium | -96.8% |
| Contains more MagnesiumMagnesium | +53.3% |
| Contains more IronIron | +1226.2% |
| Contains more CopperCopper | +256.4% |
| Contains more ZincZinc | +155.6% |
| Contains more PhosphorusPhosphorus | +131.8% |
| Contains more ManganeseManganese | +342.6% |
| Contains more SeleniumSelenium | +1616.7% |
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 B5Vitamin B5 | +24.4% |
| Contains more Vitamin B6Vitamin B6 | +114% |
| Contains more CholineCholine | +165.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1337.5% |
| Contains more Vitamin B1Vitamin B1 | +1304% |
| Contains more Vitamin B2Vitamin B2 | +711.7% |
| Contains more Vitamin B3Vitamin B3 | +1170.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +63.9% |
| Contains more FolateFolate | +135.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.42mg | 5.57mg | 64% |
| Vitamin C | 48.2mg | 0mg | 54% |
| Vitamin B1 | 0.05mg | 0.702mg | 54% |
| Sodium | 30mg | 941mg | 40% |
| Vitamin B3 | 0.507mg | 6.442mg | 37% |
| Vitamin B2 | 0.06mg | 0.487mg | 33% |
| Polyunsaturated fat | 0.031g | 4.835g | 32% |
| Starch | 67.83g | 28% | |
| Carbs | 4.97g | 74.05g | 23% |
| Manganese | 0.155mg | 0.686mg | 23% |
| Calories | 25kcal | 418kcal | 20% |
| Folate | 57µg | 134µg | 19% |
| Selenium | 0.6µg | 10.3µg | 18% |
| Protein | 1.92g | 9.46g | 15% |
| Fats | 0.28g | 8.64g | 13% |
| Copper | 0.039mg | 0.139mg | 11% |
| Vitamin B6 | 0.184mg | 0.086mg | 8% |
| Vitamin K | 15.5µg | 25.4µg | 8% |
| Phosphorus | 44mg | 102mg | 8% |
| Vitamin E | 0.08mg | 1.15mg | 7% |
| Saturated fat | 0.13g | 1.653g | 7% |
| Choline | 44.3mg | 16.7mg | 5% |
| Monounsaturated fat | 0.034g | 1.986g | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Potassium | 299mg | 152mg | 4% |
| Zinc | 0.27mg | 0.69mg | 4% |
| Vitamin B5 | 0.667mg | 0.536mg | 3% |
| Fiber | 2g | 2.8g | 3% |
| Magnesium | 15mg | 23mg | 2% |
| Fructose | 0.97g | 0.19g | 1% |
| Net carbs | 2.97g | 71.25g | N/A |
| Calcium | 22mg | 19mg | 0% |
| Sugar | 1.91g | 1.29g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Trans fat | 0g | 0.167g | N/A |
| Tryptophan | 0.02mg | 0.116mg | 0% |
| Threonine | 0.076mg | 0.268mg | 0% |
| Isoleucine | 0.071mg | 0.333mg | 0% |
| Leucine | 0.106mg | 0.652mg | 0% |
| Lysine | 0.217mg | 0.172mg | 0% |
| Methionine | 0.02mg | 0.147mg | 0% |
| Phenylalanine | 0.065mg | 0.45mg | 0% |
| Valine | 0.125mg | 0.399mg | 0% |
| Histidine | 0.056mg | 0.197mg | 0% |
| Omega-3 - ALA | 0.015g | 0.535g | N/A |
| Omega-3 - Eicosatrienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Gamma-linoleic acid | 0g | 0.018g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.003g | N/A |
| Omega-6 - Linoleic acid | 0.013g | 4.25g | 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:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
| Contains more WaterWater | +1723.2% |
| Contains more ProteinProtein | +392.7% |
| Contains more FatsFats | +2985.7% |
| Contains more CarbsCarbs | +1389.9% |
| Contains more OtherOther | +268.4% |
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
1.653 g
Monounsaturated fat:
Mono. Fat
1.986 g
Polyunsaturated fat:
Poly. Fat
4.835 g
| Contains less Sat. FatSaturated fat | -92.1% |
| Contains more Mono. FatMonounsaturated fat | +5741.2% |
| Contains more Poly. FatPolyunsaturated fat | +15496.8% |
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:
67.83 g
Sucrose:
0 g
Glucose:
0.12 g
Fructose:
0.19 g
Lactose:
0 g
Maltose:
0.98 g
Galactose:
0 g
| Contains more GlucoseGlucose | +683.3% |
| Contains more FructoseFructose | +410.5% |
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g