Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cauliflower vs. Soft serve — In-Depth Nutrition Comparison

Compare

Differences between cauliflower and soft serve

  • Cauliflower has more vitamin C, vitamin K, folate, and vitamin B6, while soft serve has more vitamin B12, vitamin A, calcium, and phosphorus.
  • Cauliflower's daily need coverage for vitamin C is 53% higher.
  • Soft serve contains 17 times less vitamin K than cauliflower. Cauliflower contains 15.5µg of vitamin K, while soft serve contains 0.9µg.
  • The amount of saturated fat in cauliflower is lower.

The food types used in this comparison are Cauliflower, raw and Ice cream, soft serve, chocolate.

Infographic

Cauliflower vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +25%
Contains more PotassiumPotassium +68.9%
Contains more IronIron +100%
Contains more CopperCopper +30%
Contains less SodiumSodium -50.8%
Contains more ManganeseManganese +3000%
Contains more CalciumCalcium +495.5%
Contains more ZincZinc +92.6%
Contains more PhosphorusPhosphorus +163.6%
Contains more SeleniumSelenium +400%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin CVitamin C +5925%
Contains more Vitamin B3Vitamin B3 +433.7%
Contains more Vitamin B5Vitamin B5 +31.8%
Contains more Vitamin B6Vitamin B6 +283.3%
Contains more Vitamin KVitamin K +1622.2%
Contains more FolateFolate +533.3%
Contains more CholineCholine +70.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +662.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +203.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.049mg

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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more WaterWater +54%
Contains more ProteinProtein +113.5%
Contains more FatsFats +4542.9%
Contains more CarbsCarbs +346.7%
Contains more OtherOther +18.4%

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +10164.7%
Contains more Poly. FatPolyunsaturated fat +1383.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Soft serve
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Soft serve DV% diff.
Vitamin C 48.2mg 0.8mg 53%
Saturated fat 0.13g 7.46g 33%
Cholesterol 0mg 91mg 30%
Vitamin B12 0µg 0.5µg 21%
Fats 0.28g 13g 20%
Vitamin A 0µg 162µg 18%
Folate 57µg 9µg 12%
Vitamin K 15.5µg 0.9µg 12%
Calcium 22mg 131mg 11%
Calories 25kcal 222kcal 10%
Phosphorus 44mg 116mg 10%
Vitamin B6 0.184mg 0.048mg 10%
Monounsaturated fat 0.034g 3.49g 9%
Vitamin B2 0.06mg 0.182mg 9%
Manganese 0.155mg 0.005mg 7%
Carbs 4.97g 22.2g 6%
Fiber 2g 0.7g 5%
Vitamin D 0IU 29IU 4%
Potassium 299mg 177mg 4%
Protein 1.92g 4.1g 4%
Selenium 0.6µg 3µg 4%
Vitamin D 0µg 0.7µg 4%
Vitamin E 0.08mg 0.61mg 4%
Polyunsaturated fat 0.031g 0.46g 3%
Vitamin B3 0.507mg 0.095mg 3%
Vitamin B5 0.667mg 0.506mg 3%
Iron 0.42mg 0.21mg 3%
Choline 44.3mg 26mg 3%
Zinc 0.27mg 0.52mg 2%
Fructose 0.97g 1%
Caffeine 0mg 2mg 1%
Copper 0.039mg 0.03mg 1%
Magnesium 15mg 12mg 1%
Sodium 30mg 61mg 1%
Net carbs 2.97g 21.5g N/A
Sugar 1.91g 21.16g N/A
Vitamin B1 0.05mg 0.049mg 0%
Tryptophan 0.02mg 0.048mg 0%
Threonine 0.076mg 0.169mg 0%
Isoleucine 0.071mg 0.215mg 0%
Leucine 0.106mg 0.353mg 0%
Lysine 0.217mg 0.296mg 0%
Methionine 0.02mg 0.091mg 0%
Phenylalanine 0.065mg 0.176mg 0%
Valine 0.125mg 0.241mg 0%
Histidine 0.056mg 0.099mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

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

People also compare

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
20%
Soft serve
Minerals Daily Need Coverage Score
13%
Cauliflower
17%
Soft serve

Comparison summary

Which food is lower in glycemic index?
Soft serve
Soft serve is lower in glycemic index (difference - 79)
Which food is cheaper?
Soft serve
Soft serve is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 91mg)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 19.25g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 7.33g)
Which food is richer in minerals?
?
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.
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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.