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  6. Cauliflower vs. Seaweed

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
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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +236%
Contains less SodiumSodium -87.1%
Contains more MagnesiumMagnesium +706.7%
Contains more CalciumCalcium +663.6%
Contains more IronIron +578.6%
Contains more CopperCopper +233.3%
Contains more ZincZinc +355.6%
Contains more ManganeseManganese +29%
Contains more SeleniumSelenium +16.7%
~equal in Phosphorus ~42mg

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +1506.7%
Contains more Vitamin B6Vitamin B6 +9100%
Contains more CholineCholine +246.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +987.5%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin KVitamin K +325.8%
Contains more FolateFolate +215.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B3 ~0.47mg
~equal in Vitamin B5 ~0.642mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Seaweed DV% diff.
Vitamin C 48.2mg 3mg 50%
Vitamin K 15.5µg 66µg 42%
Folate 57µg 180µg 31%
Iron 0.42mg 2.85mg 30%
Magnesium 15mg 121mg 25%
Calcium 22mg 168mg 15%
Vitamin B6 0.184mg 0.002mg 14%
Copper 0.039mg 0.13mg 10%
Sodium 30mg 233mg 9%
Zinc 0.27mg 1.23mg 9%
Vitamin B2 0.06mg 0.15mg 7%
Choline 44.3mg 12.8mg 6%
Potassium 299mg 89mg 6%
Vitamin E 0.08mg 0.87mg 5%
Fiber 2g 1.3g 3%
Manganese 0.155mg 0.2mg 2%
Carbs 4.97g 9.57g 2%
Vitamin B5 0.667mg 0.642mg 1%
Calories 25kcal 43kcal 1%
Saturated fat 0.13g 0.247g 1%
Vitamin A 0µg 6µg 1%
Fructose 0.97g 1%
Protein 1.92g 1.68g 0%
Fats 0.28g 0.56g 0%
Net carbs 2.97g 8.27g N/A
Sugar 1.91g 0.6g N/A
Phosphorus 44mg 42mg 0%
Selenium 0.6µg 0.7µg 0%
Vitamin B1 0.05mg 0.05mg 0%
Vitamin B3 0.507mg 0.47mg 0%
Monounsaturated fat 0.034g 0.098g 0%
Polyunsaturated fat 0.031g 0.047g 0%
Tryptophan 0.02mg 0.048mg 0%
Threonine 0.076mg 0.055mg 0%
Isoleucine 0.071mg 0.076mg 0%
Leucine 0.106mg 0.083mg 0%
Lysine 0.217mg 0.082mg 0%
Methionine 0.02mg 0.025mg 0%
Phenylalanine 0.065mg 0.043mg 0%
Valine 0.125mg 0.072mg 0%
Histidine 0.056mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A
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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +14.3%
Contains more WaterWater +12.9%
Contains more FatsFats +100%
Contains more CarbsCarbs +92.6%
Contains more OtherOther +769.7%

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -47.4%
Contains more Mono. FatMonounsaturated fat +188.2%
Contains more Poly. FatPolyunsaturated fat +51.6%

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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. 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.