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  6. Cauliflower vs. Surimi

Cauliflower vs. Surimi — In-Depth Nutrition Comparison

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The main differences between cauliflower and surimi

  • Cauliflower is richer in vitamin C, folate, vitamin K, vitamin B5, vitamin B6, and fiber, yet surimi is richer in vitamin B12, selenium, and phosphorus.
  • Daily need coverage for vitamin B12 for surimi is 67% higher.

Food types used in this article are Cauliflower, raw and Fish, surimi.

Infographic

Cauliflower vs Surimi 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%
Surimi
Surimi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more CalciumCalcium +144.4%
Contains more PotassiumPotassium +167%
Contains more IronIron +61.5%
Contains more CopperCopper +21.9%
Contains less SodiumSodium -79%
Contains more ManganeseManganese +1309.1%
Contains more MagnesiumMagnesium +186.7%
Contains more ZincZinc +22.2%
Contains more PhosphorusPhosphorus +540.9%
Contains more SeleniumSelenium +4583.3%

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%
Surimi
Surimi
3
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +185.7%
Contains more Vitamin B3Vitamin B3 +130.5%
Contains more Vitamin B5Vitamin B5 +852.9%
Contains more Vitamin B6Vitamin B6 +513.3%
Contains more Vitamin KVitamin K +15400%
Contains more FolateFolate +2750%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +687.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Cauliflower Surimi DV% diff.
Vitamin B12 0µg 1.6µg 67%
Vitamin C 48.2mg 0mg 54%
Selenium 0.6µg 28.1µg 50%
Phosphorus 44mg 282mg 34%
Protein 1.92g 15.18g 27%
Folate 57µg 2µg 14%
Vitamin K 15.5µg 0.1µg 13%
Vitamin B6 0.184mg 0.03mg 12%
Vitamin B5 0.667mg 0.07mg 12%
Cholesterol 0mg 30mg 10%
Fiber 2g 0g 8%
Choline 44.3mg 8%
Magnesium 15mg 43mg 7%
Potassium 299mg 112mg 6%
Manganese 0.155mg 0.011mg 6%
Sodium 30mg 143mg 5%
Vitamin E 0.08mg 0.63mg 4%
Calories 25kcal 99kcal 4%
Vitamin B1 0.05mg 0.02mg 3%
Vitamin B2 0.06mg 0.021mg 3%
Polyunsaturated fat 0.031g 0.443g 3%
Vitamin A 0µg 20µg 2%
Vitamin B3 0.507mg 0.22mg 2%
Iron 0.42mg 0.26mg 2%
Fructose 0.97g 1%
Copper 0.039mg 0.032mg 1%
Calcium 22mg 9mg 1%
Carbs 4.97g 6.85g 1%
Fats 0.28g 0.9g 1%
Zinc 0.27mg 0.33mg 1%
Net carbs 2.97g 6.85g N/A
Sugar 1.91g 0g N/A
Saturated fat 0.13g 0.191g 0%
Monounsaturated fat 0.034g 0.149g 0%
Tryptophan 0.02mg 0.092mg 0%
Threonine 0.076mg 0.734mg 0%
Isoleucine 0.071mg 0.709mg 0%
Leucine 0.106mg 1.202mg 0%
Lysine 0.217mg 1.387mg 0%
Methionine 0.02mg 0.515mg 0%
Phenylalanine 0.065mg 0.595mg 0%
Valine 0.125mg 0.77mg 0%
Histidine 0.056mg 0.35mg 0%
Omega-3 - EPA 0g 0.157g N/A
Omega-3 - DHA 0g 0.241g N/A
Omega-3 - ALA 0.015g N/A
Omega-3 - DPA 0g 0.014g 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
Surimi
Surimi
3
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more WaterWater +20.6%
Contains more ProteinProtein +690.6%
Contains more FatsFats +221.4%
Contains more CarbsCarbs +37.8%
~equal in Other ~0.73g

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
Surimi
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains less Sat. FatSaturated fat -31.9%
Contains more Mono. FatMonounsaturated fat +338.2%
Contains more Poly. FatPolyunsaturated fat +1329%

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.