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  6. Cauliflower vs. Vegetable

Cauliflower vs. Vegetable — In-Depth Nutrition Comparison

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How are cauliflower and vegetable different?

  • Cauliflower is higher in vitamin C, vitamin B5, folate, and vitamin B6; however, vegetable is richer in vitamin A, manganese, fiber, and vitamin K.
  • Daily need coverage for vitamin A for vegetable is 86% higher.
  • Cauliflower contains 15 times more vitamin C than vegetable. While cauliflower contains 48.2mg of vitamin C, vegetable contains only 3.2mg.

Cauliflower, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Cauliflower vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more PotassiumPotassium +76.9%
Contains less SodiumSodium -14.3%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +46.7%
Contains more CalciumCalcium +13.6%
Contains more IronIron +95.2%
Contains more CopperCopper +112.8%
Contains more ZincZinc +81.5%
Contains more PhosphorusPhosphorus +15.9%
Contains more ManganeseManganese +144.5%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +1406.3%
Contains more Vitamin B5Vitamin B5 +341.7%
Contains more Vitamin B6Vitamin B6 +148.6%
Contains more FolateFolate +200%
Contains more CholineCholine +83.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +67.9%
Contains more Vitamin KVitamin K +51.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Vegetable DV% diff.
Vitamin C 48.2mg 3.2mg 50%
Vitamin A 0µg 214µg 24%
Vitamin B5 0.667mg 0.151mg 10%
Folate 57µg 19µg 10%
Fiber 2g 4.4g 10%
Manganese 0.155mg 0.379mg 10%
Vitamin B6 0.184mg 0.074mg 8%
Vitamin K 15.5µg 23.5µg 7%
Copper 0.039mg 0.083mg 5%
Vitamin B2 0.06mg 0.12mg 5%
Iron 0.42mg 0.82mg 5%
Choline 44.3mg 24.1mg 4%
Potassium 299mg 169mg 4%
Carbs 4.97g 13.09g 3%
Vitamin B3 0.507mg 0.851mg 2%
Protein 1.92g 2.86g 2%
Vitamin B1 0.05mg 0.071mg 2%
Calories 25kcal 65kcal 2%
Vitamin E 0.08mg 0.38mg 2%
Zinc 0.27mg 0.49mg 2%
Magnesium 15mg 22mg 2%
Fructose 0.97g 1%
Phosphorus 44mg 51mg 1%
Selenium 0.6µg 0.3µg 1%
Fats 0.28g 0.15g 0%
Net carbs 2.97g 8.69g N/A
Calcium 22mg 25mg 0%
Sugar 1.91g 3.12g N/A
Sodium 30mg 35mg 0%
Saturated fat 0.13g 0.031g 0%
Monounsaturated fat 0.034g 0.01g 0%
Polyunsaturated fat 0.031g 0.072g 0%
Tryptophan 0.02mg 0.029mg 0%
Threonine 0.076mg 0.115mg 0%
Isoleucine 0.071mg 0.139mg 0%
Leucine 0.106mg 0.19mg 0%
Lysine 0.217mg 0.17mg 0%
Methionine 0.02mg 0.034mg 0%
Phenylalanine 0.065mg 0.12mg 0%
Valine 0.125mg 0.149mg 0%
Histidine 0.056mg 0.073mg 0%
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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +86.7%
Contains more OtherOther +13.4%
Contains more ProteinProtein +49%
Contains more CarbsCarbs +163.4%
~equal in Water ~83.23g

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% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +240%
Contains less Sat. FatSaturated fat -76.2%
Contains more Poly. FatPolyunsaturated fat +132.3%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.