Cauliflower vs. Semolina — In-Depth Nutrition Comparison
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Differences between cauliflower and semolina
- Cauliflower has more vitamin C, vitamin K, and folate, while semolina has more manganese, selenium, vitamin B3, copper, vitamin B6, phosphorus, and vitamin B1.
- Cauliflower's daily need coverage for vitamin C is 54% higher.
- Semolina contains 155 times less vitamin K than cauliflower. Cauliflower contains 15.5µg of vitamin K, while semolina contains 0.1µg.
The food types used in this comparison are Cauliflower, raw and Rice, white, long-grain, parboiled, unenriched, dry.
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 PotassiumPotassium | +71.8% |
| Contains more MagnesiumMagnesium | +80% |
| Contains more CalciumCalcium | +222.7% |
| Contains more IronIron | +76.2% |
| Contains more CopperCopper | +628.2% |
| Contains more ZincZinc | +277.8% |
| Contains more PhosphorusPhosphorus | +247.7% |
| Contains less SodiumSodium | -93.3% |
| Contains more ManganeseManganese | +567.7% |
| Contains more SeleniumSelenium | +3216.7% |
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 EVitamin E | +166.7% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin KVitamin K | +15400% |
| Contains more FolateFolate | +612.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +348% |
| Contains more Vitamin B3Vitamin B3 | +895.7% |
| Contains more Vitamin B6Vitamin B6 | +145.7% |
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:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
| Contains more WaterWater | +833.8% |
| Contains more ProteinProtein | +291.1% |
| Contains more FatsFats | +267.9% |
| Contains more CarbsCarbs | +1527.6% |
~equal in
Other
~0.71g
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
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains less Sat. FatSaturated fat | -55.8% |
| Contains more Mono. FatMonounsaturated fat | +658.8% |
| Contains more Poly. FatPolyunsaturated fat | +938.7% |
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:
68.29 g
Sucrose:
0.21 g
Glucose:
0.11 g
Fructose:
0.02 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +754.5% |
| Contains more FructoseFructose | +4750% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 48.2mg | 0mg | 54% |
| Manganese | 0.155mg | 1.035mg | 38% |
| Selenium | 0.6µg | 19.9µg | 35% |
| Vitamin B3 | 0.507mg | 5.048mg | 28% |
| Starch | 68.29g | 28% | |
| Copper | 0.039mg | 0.284mg | 27% |
| Carbs | 4.97g | 80.89g | 25% |
| Vitamin B6 | 0.184mg | 0.452mg | 21% |
| Calories | 25kcal | 374kcal | 17% |
| Phosphorus | 44mg | 153mg | 16% |
| Vitamin B1 | 0.05mg | 0.224mg | 15% |
| Vitamin K | 15.5µg | 0.1µg | 13% |
| Folate | 57µg | 8µg | 12% |
| Protein | 1.92g | 7.51g | 11% |
| Choline | 44.3mg | 8% | |
| Zinc | 0.27mg | 1.02mg | 7% |
| Calcium | 22mg | 71mg | 5% |
| Iron | 0.42mg | 0.74mg | 4% |
| Potassium | 299mg | 174mg | 4% |
| Magnesium | 15mg | 27mg | 3% |
| Polyunsaturated fat | 0.031g | 0.322g | 2% |
| Monounsaturated fat | 0.034g | 0.258g | 1% |
| Saturated fat | 0.13g | 0.294g | 1% |
| Fructose | 0.97g | 0.02g | 1% |
| Vitamin B2 | 0.06mg | 0.05mg | 1% |
| Fats | 0.28g | 1.03g | 1% |
| Sodium | 30mg | 2mg | 1% |
| Fiber | 2g | 1.8g | 1% |
| Net carbs | 2.97g | 79.09g | N/A |
| Sugar | 1.91g | 0.33g | N/A |
| Vitamin E | 0.08mg | 0.03mg | 0% |
| Vitamin B5 | 0.667mg | 0.672mg | 0% |
| Tryptophan | 0.02mg | 0.103mg | 0% |
| Threonine | 0.076mg | 0.271mg | 0% |
| Isoleucine | 0.071mg | 0.339mg | 0% |
| Leucine | 0.106mg | 0.656mg | 0% |
| Lysine | 0.217mg | 0.215mg | 0% |
| Methionine | 0.02mg | 0.183mg | 0% |
| Phenylalanine | 0.065mg | 0.398mg | 0% |
| Valine | 0.125mg | 0.47mg | 0% |
| Histidine | 0.056mg | 0.185mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
24%
Minerals Daily Need Coverage Score
13%
52%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 1.58g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in Saturated fat?
Cauliflower is lower in Saturated fat (difference - 0.164g)
Which food is cheaper?
Cauliflower is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.