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 of 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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
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
Saturated Fat:
Sat. Fat
0.13 g
Monounsaturated Fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 25kcal | 23kcal |
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| Protein | 1.92g | 2.97g |
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| Fats | 0.28g | 0.26g |
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| Vitamin C | 48.2mg | 9.8mg |
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| Net carbs | 2.97g | 1.35g |
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| Carbs | 4.97g | 3.75g |
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| Magnesium | 15mg | 87mg |
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| Calcium | 22mg | 136mg |
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| Potassium | 299mg | 466mg |
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| Iron | 0.42mg | 3.57mg |
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| Sugar | 1.91g | 0.43g |
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| Fiber | 2g | 2.4g |
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| Copper | 0.039mg | 0.174mg |
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| Zinc | 0.27mg | 0.76mg |
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| Phosphorus | 44mg | 56mg |
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| Sodium | 30mg | 70mg |
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| Vitamin A | 0IU | 10481IU |
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| Vitamin A | 0µg | 524µg |
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| Vitamin E | 0.08mg | 2.08mg |
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| Manganese | 0.155mg | 0.935mg |
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| Selenium | 0.6µg | 1.5µg |
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| Vitamin B1 | 0.05mg | 0.095mg |
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| Vitamin B2 | 0.06mg | 0.236mg |
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| Vitamin B3 | 0.507mg | 0.49mg |
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| Vitamin B5 | 0.667mg | 0.145mg |
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| Vitamin B6 | 0.184mg | 0.242mg |
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| Vitamin K | 15.5µg | 493.6µg |
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| Folate | 57µg | 146µg |
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| Choline | 44.3mg | 19.7mg |
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| Saturated Fat | 0.13g | 0.043g |
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| Monounsaturated Fat | 0.034g | 0.006g |
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| Polyunsaturated fat | 0.031g | 0.109g |
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| Tryptophan | 0.02mg | 0.04mg |
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| Threonine | 0.076mg | 0.127mg |
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| Isoleucine | 0.071mg | 0.152mg |
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| Leucine | 0.106mg | 0.231mg |
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| Lysine | 0.217mg | 0.182mg |
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| Methionine | 0.02mg | 0.055mg |
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| Phenylalanine | 0.065mg | 0.134mg |
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| Valine | 0.125mg | 0.168mg |
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| Histidine | 0.056mg | 0.066mg |
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| Fructose | 0.97g |
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| Omega-3 - ALA | 0.015g |
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| Omega-6 - Linoleic acid | 0.013g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
170%
Minerals Daily Need Coverage Score
13%
52%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 1.48g)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 0.087g)
Which food is lower in glycemic index?
Spinach is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 40mg)
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.