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Cauliflower vs. Strudel — In-Depth Nutrition Comparison

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Summary of differences between cauliflower and strudel

  • Cauliflower has less iron, vitamin B12, phosphorus, vitamin B2, vitamin B3, vitamin B1, calcium, vitamin B6, and vitamin A than strudel.
  • Strudel covers your daily need for iron, 69% more than cauliflower.
  • Cauliflower has less sodium.

These are the specific foods used in this comparison Cauliflower, raw and KELLOGG'S, EGGO, Wafflers, Strawberry Strudel.

Infographic

Cauliflower vs Strudel 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.
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 9.3% 88% 6.3% 221% 0% 11% 113% 90% 0% 0%
Contains more MagnesiumMagnesium +15.4%
Contains more PotassiumPotassium +321.1%
Contains more CopperCopper +∞%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1231.8%
Contains more IronIron +1304.8%
Contains more ZincZinc +48.1%
Contains more PhosphorusPhosphorus +497.7%

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.
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% 132% 0% 0% 98% 104% 99% 0% 122% 200% 0% 56% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +945.4%
Contains more Vitamin B6Vitamin B6 +188%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +29.8%
~equal in Vitamin D ~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
5% 11% 50% 29% 5%
Protein: 5 g
Fats: 11 g
Carbs: 50 g
Water: 29.2 g
Other: 4.8 g
Contains more WaterWater +215.3%
Contains more ProteinProtein +160.4%
Contains more FatsFats +3828.6%
Contains more CarbsCarbs +906%
Contains more OtherOther +531.6%

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% 28% 46%
Saturated fat: Sat. Fat 2.7 g
Monounsaturated fat: Mono. Fat 2.8 g
Polyunsaturated fat: Poly. Fat 4.6 g
Contains less Sat. FatSaturated fat -95.2%
Contains more Mono. FatMonounsaturated fat +8135.3%
Contains more Poly. FatPolyunsaturated fat +14738.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Strudel DV% diff.
Iron 0.42mg 5.9mg 69%
Vitamin B12 0µg 1.6µg 67%
Vitamin C 48.2mg 54%
Vitamin A 0µg 395µg 44%
Phosphorus 44mg 263mg 31%
Vitamin B2 0.06mg 0.45mg 30%
Polyunsaturated fat 0.031g 4.6g 30%
Vitamin B3 0.507mg 5.3mg 30%
Sodium 30mg 691mg 29%
Vitamin B1 0.05mg 0.39mg 28%
Vitamin B6 0.184mg 0.53mg 27%
Calcium 22mg 293mg 27%
Fats 0.28g 11g 16%
Calories 25kcal 318kcal 15%
Carbs 4.97g 50g 15%
Vitamin B5 0.667mg 13%
Vitamin K 15.5µg 13%
Saturated fat 0.13g 2.7g 12%
Choline 44.3mg 8%
Monounsaturated fat 0.034g 2.8g 7%
Potassium 299mg 71mg 7%
Manganese 0.155mg 7%
Protein 1.92g 5g 6%
Folate 57µg 74µg 4%
Cholesterol 0mg 12mg 4%
Copper 0.039mg 4%
Fiber 2g 1.2g 3%
Fructose 0.97g 1%
Selenium 0.6µg 1%
Vitamin E 0.08mg 0mg 1%
Zinc 0.27mg 0.4mg 1%
Net carbs 2.97g 48.8g N/A
Vitamin D 0IU 1IU 0%
Magnesium 15mg 13mg 0%
Sugar 1.91g 16.8g N/A
Trans fat 0g 0.2g N/A
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g 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 Strudel
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
62%
Strudel
Minerals Daily Need Coverage Score
13%
Cauliflower
54%
Strudel

Comparison summary

Which food is lower in glycemic index?
Strudel
Strudel is lower in glycemic index (difference - 59)
Which food is cheaper?
Strudel
Strudel is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 14.89g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 661mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 2.57g)
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

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.