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Cauliflower vs. Spirulina — In-Depth Nutrition Comparison

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Differences between Cauliflower and Spirulina

  • Cauliflower has more Vitamin C, Folate, Vitamin B6, Vitamin K, Choline, and Vitamin B5, while Spirulina has more Copper, Iron, Vitamin B2, and Vitamin B1.
  • Spirulina's daily need coverage for Copper is 62% higher.
  • Spirulina contains 54 times less Vitamin C than Cauliflower. Cauliflower contains 48.2mg of Vitamin C, while Spirulina contains 0.9mg.

The food types used in this comparison are Cauliflower, raw and Seaweed, spirulina, raw.

Infographic

Cauliflower vs Spirulina 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.
Contains more Calcium +83.3%
Contains more Phosphorus +300%
Contains more Potassium +135.4%
Contains less Sodium -69.4%
Contains more Zinc +35%
Contains more Iron +564.3%
Contains more Magnesium +26.7%
Contains more Copper +1430.8%
Contains more Manganese +20%
Contains more Selenium +16.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Calcium +83.3%
Contains more Phosphorus +300%
Contains more Potassium +135.4%
Contains less Sodium -69.4%
Contains more Zinc +35%
Contains more Iron +564.3%
Contains more Magnesium +26.7%
Contains more Copper +1430.8%
Contains more Manganese +20%
Contains more Selenium +16.7%

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 C +5255.6%
Contains more Vitamin B5 +105.2%
Contains more Vitamin B6 +441.2%
Contains more Folate +533.3%
Contains more Choline +581.5%
Contains more Vitamin K +520%
Contains more Vitamin A +∞%
Contains more Vitamin E +512.5%
Contains more Vitamin B1 +344%
Contains more Vitamin B2 +470%
Contains more Vitamin B3 +135.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 25% 39%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 4% 7%
Contains more Vitamin C +5255.6%
Contains more Vitamin B5 +105.2%
Contains more Vitamin B6 +441.2%
Contains more Folate +533.3%
Contains more Choline +581.5%
Contains more Vitamin K +520%
Contains more Vitamin A +∞%
Contains more Vitamin E +512.5%
Contains more Vitamin B1 +344%
Contains more Vitamin B2 +470%
Contains more Vitamin B3 +135.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +105.4%
Contains more Other +26.7%
Contains more Protein +208.3%
Contains more Fats +39.3%
Equal in Water - 90.67
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more Carbs +105.4%
Contains more Other +26.7%
Contains more Protein +208.3%
Contains more Fats +39.3%
Equal in Water - 90.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +241.9%
Equal in Saturated Fat - 0.135
Equal in Monounsaturated Fat - 0.034
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains more Polyunsaturated fat +241.9%
Equal in Saturated Fat - 0.135
Equal in Monounsaturated Fat - 0.034

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Spirulina
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Spirulina Opinion
Net carbs 2.97g 2.02g Cauliflower
Protein 1.92g 5.92g Spirulina
Fats 0.28g 0.39g Spirulina
Carbs 4.97g 2.42g Cauliflower
Calories 25kcal 26kcal Spirulina
Fructose 0.97g Cauliflower
Sugar 1.91g 0.3g Spirulina
Fiber 2g 0.4g Cauliflower
Calcium 22mg 12mg Cauliflower
Iron 0.42mg 2.79mg Spirulina
Magnesium 15mg 19mg Spirulina
Phosphorus 44mg 11mg Cauliflower
Potassium 299mg 127mg Cauliflower
Sodium 30mg 98mg Cauliflower
Zinc 0.27mg 0.2mg Cauliflower
Copper 0.039mg 0.597mg Spirulina
Manganese 0.155mg 0.186mg Spirulina
Selenium 0.6µg 0.7µg Spirulina
Vitamin A 0IU 56IU Spirulina
Vitamin A RAE 0µg 3µg Spirulina
Vitamin E 0.08mg 0.49mg Spirulina
Vitamin C 48.2mg 0.9mg Cauliflower
Vitamin B1 0.05mg 0.222mg Spirulina
Vitamin B2 0.06mg 0.342mg Spirulina
Vitamin B3 0.507mg 1.196mg Spirulina
Vitamin B5 0.667mg 0.325mg Cauliflower
Vitamin B6 0.184mg 0.034mg Cauliflower
Folate 57µg 9µg Cauliflower
Choline 44.3mg 6.5mg Cauliflower
Vitamin K 15.5µg 2.5µg Cauliflower
Tryptophan 0.02mg 0.096mg Spirulina
Threonine 0.076mg 0.306mg Spirulina
Isoleucine 0.071mg 0.331mg Spirulina
Leucine 0.106mg 0.509mg Spirulina
Lysine 0.217mg 0.312mg Spirulina
Methionine 0.02mg 0.118mg Spirulina
Phenylalanine 0.065mg 0.286mg Spirulina
Valine 0.125mg 0.362mg Spirulina
Histidine 0.056mg 0.112mg Spirulina
Saturated Fat 0.13g 0.135g Cauliflower
Monounsaturated Fat 0.034g 0.034g
Polyunsaturated fat 0.031g 0.106g Spirulina
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Spirulina
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Spirulina
Minerals Daily Need Coverage Score
13%
Cauliflower
38%
Spirulina

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 1.61g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 0)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $0.4)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 68mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.005g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.