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Cauliflower vs. Tuna Bluefin — In-Depth Nutrition Comparison

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Summary of differences between Cauliflower and Tuna Bluefin

  • Cauliflower has more Vitamin C, however, Tuna Bluefin is higher in Vitamin B12, Vitamin A, Selenium, Vitamin B3, Phosphorus, Vitamin B6, Vitamin B1, and Vitamin B2.
  • Tuna Bluefin covers your daily need of Vitamin B12 453% more than Cauliflower.

These are the specific foods used in this comparison Cauliflower, raw and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Cauliflower vs Tuna Bluefin 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more CalciumCalcium +120%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +675%
Contains more MagnesiumMagnesium +326.7%
Contains more IronIron +211.9%
Contains more CopperCopper +182.1%
Contains more ZincZinc +185.2%
Contains more PhosphorusPhosphorus +640.9%
Contains more SeleniumSelenium +7700%
~equal in Potassium ~323mg

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% 151% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2750%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +456%
Contains more Vitamin B2Vitamin B2 +410%
Contains more Vitamin B3Vitamin B3 +1978.9%
Contains more Vitamin B5Vitamin B5 +105.4%
Contains more Vitamin B6Vitamin B6 +185.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +55.8%
Contains more ProteinProtein +1457.8%
Contains more FatsFats +2142.9%
Contains more OtherOther +521.1%

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
29% 37% 33%
Saturated Fat: Sat. Fat 1.612 g
Monounsaturated Fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains less Sat. FatSaturated Fat -91.9%
Contains more Mono. FatMonounsaturated Fat +5938.2%
Contains more Poly. FatPolyunsaturated fat +5848.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Tuna Bluefin Opinion
Calories 25kcal 184kcal Tuna Bluefin
Protein 1.92g 29.91g Tuna Bluefin
Fats 0.28g 6.28g Tuna Bluefin
Vitamin C 48.2mg 0mg Cauliflower
Net carbs 2.97g 0g Cauliflower
Carbs 4.97g 0g Cauliflower
Cholesterol 0mg 49mg Cauliflower
Magnesium 15mg 64mg Tuna Bluefin
Calcium 22mg 10mg Cauliflower
Potassium 299mg 323mg Tuna Bluefin
Iron 0.42mg 1.31mg Tuna Bluefin
Sugar 1.91g Tuna Bluefin
Fiber 2g 0g Cauliflower
Copper 0.039mg 0.11mg Tuna Bluefin
Zinc 0.27mg 0.77mg Tuna Bluefin
Phosphorus 44mg 326mg Tuna Bluefin
Sodium 30mg 50mg Cauliflower
Vitamin A 0IU 2520IU Tuna Bluefin
Vitamin A 0µg 757µg Tuna Bluefin
Vitamin E 0.08mg Cauliflower
Manganese 0.155mg 0.02mg Cauliflower
Selenium 0.6µg 46.8µg Tuna Bluefin
Vitamin B1 0.05mg 0.278mg Tuna Bluefin
Vitamin B2 0.06mg 0.306mg Tuna Bluefin
Vitamin B3 0.507mg 10.54mg Tuna Bluefin
Vitamin B5 0.667mg 1.37mg Tuna Bluefin
Vitamin B6 0.184mg 0.525mg Tuna Bluefin
Vitamin B12 0µg 10.88µg Tuna Bluefin
Vitamin K 15.5µg Cauliflower
Folate 57µg 2µg Cauliflower
Choline 44.3mg Cauliflower
Saturated Fat 0.13g 1.612g Cauliflower
Monounsaturated Fat 0.034g 2.053g Tuna Bluefin
Polyunsaturated fat 0.031g 1.844g Tuna Bluefin
Tryptophan 0.02mg 0.335mg Tuna Bluefin
Threonine 0.076mg 1.311mg Tuna Bluefin
Isoleucine 0.071mg 1.378mg Tuna Bluefin
Leucine 0.106mg 2.431mg Tuna Bluefin
Lysine 0.217mg 2.747mg Tuna Bluefin
Methionine 0.02mg 0.885mg Tuna Bluefin
Phenylalanine 0.065mg 1.168mg Tuna Bluefin
Valine 0.125mg 1.541mg Tuna Bluefin
Histidine 0.056mg 0.88mg Tuna Bluefin
Fructose 0.97g Cauliflower
Omega-3 - EPA 0g 0.363g Tuna Bluefin
Omega-3 - DHA 0g 1.141g Tuna Bluefin
Omega-3 - ALA 0.015g Cauliflower
Omega-3 - DPA 0g 0.16g Tuna Bluefin
Omega-6 - Linoleic acid 0.013g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Tuna Bluefin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
158%
Tuna Bluefin
Minerals Daily Need Coverage Score
13%
Cauliflower
59%
Tuna Bluefin

Comparison summary

Which food is lower in Sugar?
Tuna Bluefin
Tuna Bluefin is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Tuna Bluefin
Tuna Bluefin is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Tuna Bluefin
Tuna Bluefin is relatively richer in minerals
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 49mg)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 1.482g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $6.6)
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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.