Cauliflower vs. Spinach raw — In-Depth Nutrition Comparison
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Important differences between cauliflower and spinach raw
- Cauliflower has more vitamin C and vitamin B5; however, spinach raw has more vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin E, and copper.
- Spinach raw's daily need coverage for vitamin K is 390% more.
- Cauliflower has 10 times more vitamin B5 than spinach raw. Cauliflower has 0.667mg of vitamin B5, while spinach raw has 0.065mg.
The food varieties used in the comparison are Cauliflower, raw and Spinach, raw.
Infographic
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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 | -62% |
| Contains more MagnesiumMagnesium | +426.7% |
| Contains more CalciumCalcium | +350% |
| Contains more PotassiumPotassium | +86.6% |
| Contains more IronIron | +545.2% |
| Contains more CopperCopper | +233.3% |
| Contains more ZincZinc | +96.3% |
| Contains more PhosphorusPhosphorus | +11.4% |
| Contains more ManganeseManganese | +478.7% |
| Contains more SeleniumSelenium | +66.7% |
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 | +71.5% |
| Contains more Vitamin B5Vitamin B5 | +926.2% |
| Contains more CholineCholine | +129.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2437.5% |
| Contains more Vitamin B1Vitamin B1 | +56% |
| Contains more Vitamin B2Vitamin B2 | +215% |
| Contains more Vitamin B3Vitamin B3 | +42.8% |
| Contains more Vitamin KVitamin K | +3015.5% |
| Contains more FolateFolate | +240.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 15.5µg | 482.9µg | 390% |
| Vitamin A | 0µg | 469µg | 52% |
| Folate | 57µg | 194µg | 34% |
| Manganese | 0.155mg | 0.897mg | 32% |
| Iron | 0.42mg | 2.71mg | 29% |
| Vitamin C | 48.2mg | 28.1mg | 22% |
| Magnesium | 15mg | 79mg | 15% |
| Vitamin E | 0.08mg | 2.03mg | 13% |
| Vitamin B5 | 0.667mg | 0.065mg | 12% |
| Vitamin B2 | 0.06mg | 0.189mg | 10% |
| Copper | 0.039mg | 0.13mg | 10% |
| Potassium | 299mg | 558mg | 8% |
| Calcium | 22mg | 99mg | 8% |
| Choline | 44.3mg | 19.3mg | 5% |
| Zinc | 0.27mg | 0.53mg | 2% |
| Sodium | 30mg | 79mg | 2% |
| Vitamin B1 | 0.05mg | 0.078mg | 2% |
| Protein | 1.92g | 2.86g | 2% |
| Fiber | 2g | 2.2g | 1% |
| Phosphorus | 44mg | 49mg | 1% |
| Polyunsaturated fat | 0.031g | 0.165g | 1% |
| Selenium | 0.6µg | 1µg | 1% |
| Vitamin B3 | 0.507mg | 0.724mg | 1% |
| Fructose | 0.97g | 0.15g | 1% |
| Vitamin B6 | 0.184mg | 0.195mg | 1% |
| Calories | 25kcal | 23kcal | 0% |
| Fats | 0.28g | 0.39g | 0% |
| Net carbs | 2.97g | 1.43g | N/A |
| Carbs | 4.97g | 3.63g | 0% |
| Sugar | 1.91g | 0.42g | N/A |
| Saturated fat | 0.13g | 0.063g | 0% |
| Monounsaturated fat | 0.034g | 0.01g | 0% |
| Tryptophan | 0.02mg | 0.039mg | 0% |
| Threonine | 0.076mg | 0.122mg | 0% |
| Isoleucine | 0.071mg | 0.147mg | 0% |
| Leucine | 0.106mg | 0.223mg | 0% |
| Lysine | 0.217mg | 0.174mg | 0% |
| Methionine | 0.02mg | 0.053mg | 0% |
| Phenylalanine | 0.065mg | 0.129mg | 0% |
| Valine | 0.125mg | 0.161mg | 0% |
| Histidine | 0.056mg | 0.064mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
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:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more CarbsCarbs | +36.9% |
| Contains more ProteinProtein | +49% |
| Contains more FatsFats | +39.3% |
| Contains more OtherOther | +126.3% |
~equal in
Water
~91.4g
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
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +240% |
| Contains less Sat. FatSaturated fat | -51.5% |
| Contains more Poly. FatPolyunsaturated fat | +432.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more GlucoseGlucose | +754.5% |
| Contains more FructoseFructose | +546.7% |
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g