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  6. Cauliflower vs. Spinach

Cauliflower vs. Spinach — In-Depth Nutrition Comparison

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Summary of differences between cauliflower and spinach

  • Cauliflower has more vitamin C; however, spinach is higher in vitamin K, vitamin A, iron, manganese, folate, magnesium, copper, vitamin B2, and vitamin E.
  • Spinach covers your daily need for vitamin K, 398% more than cauliflower.
  • Cauliflower has 5 times more vitamin C than spinach. While cauliflower has 48.2mg of vitamin C, spinach has only 9.8mg.

These are the specific foods used in this comparison Cauliflower, raw and Spinach, cooked, boiled, drained, without salt.

Infographic

Cauliflower vs Spinach 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 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
Contains less SodiumSodium -57.1%
Contains more MagnesiumMagnesium +480%
Contains more CalciumCalcium +518.2%
Contains more PotassiumPotassium +55.9%
Contains more IronIron +750%
Contains more CopperCopper +346.2%
Contains more ZincZinc +181.5%
Contains more PhosphorusPhosphorus +27.3%
Contains more ManganeseManganese +503.2%
Contains more SeleniumSelenium +150%

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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 11%
Contains more Vitamin CVitamin C +391.8%
Contains more Vitamin B5Vitamin B5 +360%
Contains more CholineCholine +124.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B2Vitamin B2 +293.3%
Contains more Vitamin B6Vitamin B6 +31.5%
Contains more Vitamin KVitamin K +3084.5%
Contains more FolateFolate +156.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.49mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Spinach DV% diff.
Vitamin K 15.5µg 493.6µg 398%
Vitamin A 0µg 524µg 58%
Vitamin C 48.2mg 9.8mg 43%
Iron 0.42mg 3.57mg 39%
Manganese 0.155mg 0.935mg 34%
Folate 57µg 146µg 22%
Magnesium 15mg 87mg 17%
Copper 0.039mg 0.174mg 15%
Vitamin B2 0.06mg 0.236mg 14%
Vitamin E 0.08mg 2.08mg 13%
Calcium 22mg 136mg 11%
Vitamin B5 0.667mg 0.145mg 10%
Potassium 299mg 466mg 5%
Vitamin B6 0.184mg 0.242mg 4%
Zinc 0.27mg 0.76mg 4%
Choline 44.3mg 19.7mg 4%
Vitamin B1 0.05mg 0.095mg 4%
Fiber 2g 2.4g 2%
Phosphorus 44mg 56mg 2%
Sodium 30mg 70mg 2%
Selenium 0.6µg 1.5µg 2%
Protein 1.92g 2.97g 2%
Polyunsaturated fat 0.031g 0.109g 1%
Fructose 0.97g 1%
Calories 25kcal 23kcal 0%
Fats 0.28g 0.26g 0%
Carbs 4.97g 3.75g 0%
Net carbs 2.97g 1.35g N/A
Sugar 1.91g 0.43g N/A
Vitamin B3 0.507mg 0.49mg 0%
Saturated fat 0.13g 0.043g 0%
Monounsaturated fat 0.034g 0.006g 0%
Tryptophan 0.02mg 0.04mg 0%
Threonine 0.076mg 0.127mg 0%
Isoleucine 0.071mg 0.152mg 0%
Leucine 0.106mg 0.231mg 0%
Lysine 0.217mg 0.182mg 0%
Methionine 0.02mg 0.055mg 0%
Phenylalanine 0.065mg 0.134mg 0%
Valine 0.125mg 0.168mg 0%
Histidine 0.056mg 0.066mg 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% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more CarbsCarbs +32.5%
Contains more ProteinProtein +54.7%
Contains more OtherOther +138.2%
~equal in Fats ~0.26g
~equal in Water ~91.21g

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
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Mono. FatMonounsaturated fat +466.7%
Contains less Sat. FatSaturated fat -66.9%
Contains more Poly. FatPolyunsaturated fat +251.6%

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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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.