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  6. Cauliflower vs. Soy milk

Cauliflower vs. Soy milk — In-Depth Nutrition Comparison

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A recap on differences between cauliflower and soy milk

  • Cauliflower has more vitamin C, vitamin K, folate, vitamin B6, vitamin B5, fiber, and potassium; however, soy milk is higher in copper and selenium.
  • Cauliflower covers your daily vitamin C needs 54% more than soy milk.
  • Soy milk contains 5 times less vitamin K than cauliflower. Cauliflower contains 15.5µg of vitamin K, while soy milk contains 3µg.

Food varieties used in this article are Cauliflower, raw and Soymilk, original, and vanilla, unfortified.

Infographic

Cauliflower vs Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more PotassiumPotassium +153.4%
Contains more ZincZinc +125%
Contains less SodiumSodium -41.2%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +13.6%
Contains more IronIron +52.4%
Contains more CopperCopper +228.2%
Contains more PhosphorusPhosphorus +18.2%
Contains more ManganeseManganese +43.9%
Contains more SeleniumSelenium +700%

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% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +78.8%
Contains more Vitamin B6Vitamin B6 +139%
Contains more Vitamin KVitamin K +416.7%
Contains more FolateFolate +216.7%
Contains more CholineCholine +87.7%
Contains more Vitamin EVitamin E +37.5%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +15%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.513mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Soy milk DV% diff.
Vitamin C 48.2mg 0mg 54%
Folate 57µg 18µg 10%
Vitamin K 15.5µg 3µg 10%
Copper 0.039mg 0.128mg 10%
Selenium 0.6µg 4.8µg 8%
Vitamin B6 0.184mg 0.077mg 8%
Vitamin B5 0.667mg 0.373mg 6%
Polyunsaturated fat 0.031g 0.961g 6%
Fiber 2g 0.6g 6%
Potassium 299mg 118mg 5%
Choline 44.3mg 23.6mg 4%
Manganese 0.155mg 0.223mg 3%
Protein 1.92g 3.27g 3%
Iron 0.42mg 0.64mg 3%
Magnesium 15mg 25mg 2%
Fats 0.28g 1.75g 2%
Vitamin B2 0.06mg 0.069mg 1%
Fructose 0.97g 1%
Calories 25kcal 54kcal 1%
Phosphorus 44mg 52mg 1%
Vitamin B1 0.05mg 0.06mg 1%
Sodium 30mg 51mg 1%
Zinc 0.27mg 0.12mg 1%
Monounsaturated fat 0.034g 0.401g 1%
Carbs 4.97g 6.28g 0%
Net carbs 2.97g 5.68g N/A
Calcium 22mg 25mg 0%
Sugar 1.91g 3.99g N/A
Vitamin E 0.08mg 0.11mg 0%
Vitamin B3 0.507mg 0.513mg 0%
Saturated fat 0.13g 0.205g 0%
Tryptophan 0.02mg 0.038mg 0%
Threonine 0.076mg 0.108mg 0%
Isoleucine 0.071mg 0.114mg 0%
Leucine 0.106mg 0.186mg 0%
Lysine 0.217mg 0.131mg 0%
Methionine 0.02mg 0.027mg 0%
Phenylalanine 0.065mg 0.113mg 0%
Valine 0.125mg 0.117mg 0%
Histidine 0.056mg 0.061mg 0%
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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more OtherOther +16.9%
Contains more ProteinProtein +70.3%
Contains more FatsFats +525%
Contains more CarbsCarbs +26.4%
~equal in Water ~88.05g

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains less Sat. FatSaturated fat -36.6%
Contains more Mono. FatMonounsaturated fat +1079.4%
Contains more Poly. FatPolyunsaturated fat +3000%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.