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Cauliflower vs. Shortbread — In-Depth Nutrition Comparison

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What are the differences between cauliflower and shortbread?

  • Cauliflower is higher in vitamin C, yet shortbread is higher in iron, vitamin B1, vitamin B2, vitamin B3, vitamin E, manganese, and selenium.
  • Cauliflower's daily need coverage for vitamin C is 54% more.
  • The amount of sodium in cauliflower is lower.

We used Cauliflower, raw and Cookies, shortbread, commercially prepared, plain types in this article.

Infographic

Cauliflower vs Shortbread 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.
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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more CalciumCalcium +69.2%
Contains more PotassiumPotassium +239.8%
Contains less SodiumSodium -91.5%
Contains more IronIron +609.5%
Contains more CopperCopper +130.8%
Contains more ZincZinc +81.5%
Contains more PhosphorusPhosphorus +50%
Contains more ManganeseManganese +153.5%
Contains more SeleniumSelenium +933.3%
~equal in Magnesium ~14mg

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% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +107.8%
Contains more Vitamin B6Vitamin B6 +159.2%
Contains more Vitamin KVitamin K +40.9%
Contains more CholineCholine +4822.2%
Contains more Vitamin EVitamin E +2950%
Contains more Vitamin B1Vitamin B1 +606%
Contains more Vitamin B2Vitamin B2 +423.3%
Contains more Vitamin B3Vitamin B3 +546%
Contains more FolateFolate +42.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +2457.5%
Contains more ProteinProtein +179.7%
Contains more FatsFats +9264.3%
Contains more CarbsCarbs +1183.3%
Contains more OtherOther +35.5%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +19629.4%
Contains more Poly. FatPolyunsaturated fat +26758.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
65% 34%
Starch: 40.47 g
Sucrose: 20.99 g
Glucose: 0.36 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +161.1%
Contains more FructoseFructose +223.3%
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.
Cauliflower Shortbread
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Shortbread DV% diff.
Polyunsaturated fat 0.031g 8.326g 55%
Vitamin C 48.2mg 0mg 54%
Fats 0.28g 26.22g 40%
Saturated fat 0.13g 8.105g 36%
Iron 0.42mg 2.98mg 32%
Vitamin B1 0.05mg 0.353mg 25%
Calories 25kcal 514kcal 24%
Carbs 4.97g 63.78g 20%
Vitamin B2 0.06mg 0.314mg 20%
Starch 40.47g 17%
Vitamin B3 0.507mg 3.275mg 17%
Monounsaturated fat 0.034g 6.708g 17%
Vitamin E 0.08mg 2.44mg 16%
Sodium 30mg 353mg 14%
Manganese 0.155mg 0.393mg 10%
Selenium 0.6µg 6.2µg 10%
Vitamin B6 0.184mg 0.071mg 9%
Choline 44.3mg 0.9mg 8%
Vitamin B5 0.667mg 0.321mg 7%
Protein 1.92g 5.37g 7%
Copper 0.039mg 0.09mg 6%
Potassium 299mg 88mg 6%
Folate 57µg 81µg 6%
Vitamin K 15.5µg 11µg 4%
Phosphorus 44mg 66mg 3%
Fiber 2g 1.3g 3%
Zinc 0.27mg 0.49mg 2%
Fructose 0.97g 0.3g 1%
Calcium 22mg 13mg 1%
Net carbs 2.97g 62.48g N/A
Magnesium 15mg 14mg 0%
Sugar 1.91g 21.65g N/A
Trans fat 0g 0.714g N/A
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.015g 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0g 0.005g N/A
Omega-6 - Eicosadienoic acid 0g 0.006g N/A
Omega-6 - Linoleic acid 0.013g 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Shortbread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Cauliflower
30%
Shortbread
Minerals Daily Need Coverage Score
13%
Cauliflower
34%
Shortbread

Comparison summary

Which food is lower in glycemic index?
Shortbread
Shortbread is lower in glycemic index (difference - 64)
Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $0.4)
Which food is richer in minerals?
Shortbread
Shortbread is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 19.74g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 323mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 7.975g)
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.

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.