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  6. Cauliflower vs. Tuna salad

Cauliflower vs. Tuna salad — In-Depth Nutrition Comparison

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Summary of differences between cauliflower and tuna salad

  • Cauliflower has more vitamin C, folate, vitamin B5, and fiber; however, tuna salad is higher in selenium, vitamin B12, vitamin B3, phosphorus, and copper.
  • Tuna salad covers your daily need for selenium, 74% more than cauliflower.
  • Cauliflower has less sodium.

These are the specific foods used in this comparison Cauliflower, raw and Fish, tuna salad.

Infographic

Cauliflower vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more CalciumCalcium +29.4%
Contains more PotassiumPotassium +68%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +287.5%
Contains more MagnesiumMagnesium +26.7%
Contains more IronIron +138.1%
Contains more CopperCopper +271.8%
Contains more ZincZinc +107.4%
Contains more PhosphorusPhosphorus +304.5%
Contains more SeleniumSelenium +6766.7%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +2090.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +61.3%
Contains more Vitamin B5Vitamin B5 +156.5%
Contains more Vitamin B6Vitamin B6 +127.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +612.5%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B3Vitamin B3 +1221.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Cauliflower Tuna salad DV% diff.
Selenium 0.6µg 41.2µg 74%
Vitamin C 48.2mg 2.2mg 51%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0.507mg 6.7mg 39%
Protein 1.92g 16.04g 28%
Polyunsaturated fat 0.031g 4.122g 27%
Phosphorus 44mg 178mg 19%
Sodium 30mg 402mg 16%
Fats 0.28g 9.26g 14%
Vitamin K 15.5µg 13%
Folate 57µg 8µg 12%
Copper 0.039mg 0.145mg 12%
Choline 44.3mg 8%
Vitamin B6 0.184mg 0.081mg 8%
Vitamin B5 0.667mg 0.26mg 8%
Calories 25kcal 187kcal 8%
Fiber 2g 0g 8%
Monounsaturated fat 0.034g 2.887g 7%
Iron 0.42mg 1mg 7%
Saturated fat 0.13g 1.544g 6%
Manganese 0.155mg 0.04mg 5%
Cholesterol 0mg 13mg 4%
Potassium 299mg 178mg 4%
Vitamin A 0µg 24µg 3%
Zinc 0.27mg 0.56mg 3%
Vitamin B1 0.05mg 0.031mg 2%
Fructose 0.97g 1%
Magnesium 15mg 19mg 1%
Vitamin B2 0.06mg 0.07mg 1%
Carbs 4.97g 9.41g 1%
Vitamin E 0.08mg 1%
Calcium 22mg 17mg 1%
Net carbs 2.97g 9.41g N/A
Sugar 1.91g N/A
Tryptophan 0.02mg 0.18mg 0%
Threonine 0.076mg 0.701mg 0%
Isoleucine 0.071mg 0.739mg 0%
Leucine 0.106mg 1.293mg 0%
Lysine 0.217mg 1.457mg 0%
Methionine 0.02mg 0.47mg 0%
Phenylalanine 0.065mg 0.626mg 0%
Valine 0.125mg 0.824mg 0%
Histidine 0.056mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g N/A
Omega-3 - ALA 0.015g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more WaterWater +45.8%
Contains more ProteinProtein +735.4%
Contains more FatsFats +3207.1%
Contains more CarbsCarbs +89.3%
Contains more OtherOther +180.3%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -91.6%
Contains more Mono. FatMonounsaturated fat +8391.2%
Contains more Poly. FatPolyunsaturated fat +13196.8%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.