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Cauliflower vs Seaweed - In-Depth Nutrition Comparison

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Significant differences between Cauliflower and Seaweed

  • Cauliflower has more Vitamin C, and Vitamin B6, however Seaweed is richer in Vitamin K, Folate, Iron, Magnesium, Calcium, Copper, and Zinc.
  • Cauliflower covers your daily Vitamin C needs 50% more than Seaweed.
  • Seaweed has 92 times less Vitamin B6 than Cauliflower. Cauliflower has 0.184mg of Vitamin B6, while Seaweed has 0.002mg.
  • Cauliflower contains less Sodium.

Specific food types used in this comparison are Cauliflower, raw and Seaweed, kelp, raw.

Infographic

Cauliflower vs Seaweed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +236%
Contains less Sodium -87.1%
Contains more Iron +578.6%
Contains more Calcium +663.6%
Contains more Magnesium +706.7%
Contains more Copper +233.3%
Contains more Zinc +355.6%
Equal in Phosphorus - 42
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 107% 51% 8% 87% 44% 34% 18% 31%
Contains more Potassium +236%
Contains less Sodium -87.1%
Contains more Iron +578.6%
Contains more Calcium +663.6%
Contains more Magnesium +706.7%
Contains more Copper +233.3%
Contains more Zinc +355.6%
Equal in Phosphorus - 42

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +1506.7%
Contains more Vitamin B6 +9100%
Contains more Vitamin A +∞%
Contains more Vitamin E +987.5%
Contains more Vitamin B2 +150%
Contains more Vitamin K +325.8%
Contains more Folate +215.8%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B3 - 0.47
Equal in Vitamin B5 - 0.642
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 7% 18% 0% 13% 35% 9% 39% 1% 0% 166% 135%
Contains more Vitamin C +1506.7%
Contains more Vitamin B6 +9100%
Contains more Vitamin A +∞%
Contains more Vitamin E +987.5%
Contains more Vitamin B2 +150%
Contains more Vitamin K +325.8%
Contains more Folate +215.8%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B3 - 0.47
Equal in Vitamin B5 - 0.642

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
30
Cauliflower
36
Seaweed
Mineral Summary Score
13
Cauliflower
47
Seaweed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Cauliflower
10%
Seaweed
Carbohydrates
5%
Cauliflower
10%
Seaweed
Fats
1%
Cauliflower
3%
Seaweed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cauliflower Seaweed
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Seaweed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 1.31g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 0)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.4)
Which food is richer in minerals?
Seaweed
Seaweed is relatively richer in minerals
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 203mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.117g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Cauliflower Seaweed Opinion
Calories 25 43 Seaweed
Protein 1.92 1.68 Cauliflower
Fats 0.28 0.56 Seaweed
Vitamin C 48.2 3 Cauliflower
Carbs 4.97 9.57 Seaweed
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 2.85 Seaweed
Calcium 22 168 Seaweed
Potassium 299 89 Cauliflower
Magnesium 15 121 Seaweed
Sugar 1.91 0.6 Seaweed
Fiber 2 1.3 Cauliflower
Copper 0.039 0.13 Seaweed
Zinc 0.27 1.23 Seaweed
Starch
Phosphorus 44 42 Cauliflower
Sodium 30 233 Cauliflower
Vitamin A 0 116 Seaweed
Vitamin E 0.08 0.87 Seaweed
Vitamin D 0 0
Vitamin B1 0.05 0.05
Vitamin B2 0.06 0.15 Seaweed
Vitamin B3 0.507 0.47 Cauliflower
Vitamin B5 0.667 0.642 Cauliflower
Vitamin B6 0.184 0.002 Cauliflower
Vitamin B12 0 0
Vitamin K 15.5 66 Seaweed
Folate 57 180 Seaweed
Trans Fat 0 0
Saturated Fat 0.13 0.247 Cauliflower
Monounsaturated Fat 0.034 0.098 Seaweed
Polyunsaturated fat 0.031 0.047 Seaweed
Tryptophan 0.02 0.048 Seaweed
Threonine 0.076 0.055 Cauliflower
Isoleucine 0.071 0.076 Seaweed
Leucine 0.106 0.083 Cauliflower
Lysine 0.217 0.082 Cauliflower
Methionine 0.02 0.025 Seaweed
Phenylalanine 0.065 0.043 Cauliflower
Valine 0.125 0.072 Cauliflower
Histidine 0.056 0.024 Cauliflower
Fructose 0.97 Cauliflower

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.