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  6. Cauliflower vs. Spaghetti

Cauliflower vs. Spaghetti — In-Depth Nutrition Comparison

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What are the main differences between cauliflower and spaghetti?

  • Cauliflower is richer in vitamin C, vitamin K, folate, vitamin B5, vitamin B6, potassium, and choline, yet spaghetti is richer in selenium, manganese, and copper.
  • Cauliflower's daily need coverage for vitamin C is 54% higher.

We used Cauliflower, raw and Pasta, cooked, unenriched, without added salt types in this comparison.

Infographic

Cauliflower vs Spaghetti 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more CalciumCalcium +214.3%
Contains more PotassiumPotassium +579.5%
Contains more MagnesiumMagnesium +20%
Contains more IronIron +19%
Contains more CopperCopper +156.4%
Contains more ZincZinc +88.9%
Contains more PhosphorusPhosphorus +31.8%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +107.7%
Contains more SeleniumSelenium +4300%

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% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +495.5%
Contains more Vitamin B6Vitamin B6 +275.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +714.3%
Contains more CholineCholine +592.2%
~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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more WaterWater +48.2%
Contains more OtherOther +171.4%
Contains more ProteinProtein +202.1%
Contains more FatsFats +232.1%
Contains more CarbsCarbs +520.9%

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
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains less Sat. FatSaturated fat -26.1%
Contains more Mono. FatMonounsaturated fat +285.3%
Contains more Poly. FatPolyunsaturated fat +951.6%

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
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
Contains more GlucoseGlucose +2250%
Contains more FructoseFructose +3133.3%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Spaghetti
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Spaghetti DV% diff.
Vitamin C 48.2mg 0mg 54%
Selenium 0.6µg 26.4µg 47%
Folate 57µg 7µg 13%
Vitamin K 15.5µg 0µg 13%
Vitamin B5 0.667mg 0.112mg 11%
Starch 26.01g 11%
Vitamin B6 0.184mg 0.049mg 10%
Carbs 4.97g 30.86g 9%
Potassium 299mg 44mg 8%
Protein 1.92g 5.8g 8%
Calories 25kcal 158kcal 7%
Manganese 0.155mg 0.322mg 7%
Choline 44.3mg 6.4mg 7%
Copper 0.039mg 0.1mg 7%
Vitamin B1 0.05mg 0.02mg 3%
Vitamin B2 0.06mg 0.02mg 3%
Phosphorus 44mg 58mg 2%
Zinc 0.27mg 0.51mg 2%
Calcium 22mg 7mg 2%
Polyunsaturated fat 0.031g 0.326g 2%
Sodium 30mg 1mg 1%
Fructose 0.97g 0.03g 1%
Fiber 2g 1.8g 1%
Vitamin B3 0.507mg 0.4mg 1%
Iron 0.42mg 0.5mg 1%
Magnesium 15mg 18mg 1%
Fats 0.28g 0.93g 1%
Net carbs 2.97g 29.06g N/A
Sugar 1.91g 0.56g N/A
Vitamin E 0.08mg 0.06mg 0%
Saturated fat 0.13g 0.176g 0%
Monounsaturated fat 0.034g 0.131g 0%
Tryptophan 0.02mg 0.083mg 0%
Threonine 0.076mg 0.206mg 0%
Isoleucine 0.071mg 0.228mg 0%
Leucine 0.106mg 0.44mg 0%
Lysine 0.217mg 0.133mg 0%
Methionine 0.02mg 0.065mg 0%
Phenylalanine 0.065mg 0.297mg 0%
Valine 0.125mg 0.262mg 0%
Histidine 0.056mg 0.132mg 0%
Omega-3 - ALA 0.015g 0.024g 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 Spaghetti
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
3%
Spaghetti
Minerals Daily Need Coverage Score
13%
Cauliflower
30%
Spaghetti

Comparison summary

Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 1.35g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Spaghetti
Spaghetti is relatively richer in minerals
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 0.046g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.2)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.