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Cauliflower vs Wakame - In-Depth Nutrition Comparison

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The main differences between Cauliflower and Wakame

  • Cauliflower is richer in Vitamin C, and Vitamin B6, yet Wakame is richer in Manganese, Folate, Copper, Iron, Magnesium, Vitamin B2, and Calcium.
  • Daily need coverage for Manganese from Wakame is 54% higher.
  • Cauliflower contains 92 times more Vitamin B6 than Wakame. Cauliflower contains 0.184mg of Vitamin B6, while Wakame contains 0.002mg.
  • Cauliflower contains less Sodium.

Food types used in this article are Cauliflower, raw and Seaweed, wakame, raw.

Infographic

Cauliflower vs Wakame 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Wakame
Contains more Potassium +498%
Contains less Sodium -96.6%
Contains more Iron +419%
Contains more Calcium +581.8%
Contains more Magnesium +613.3%
Contains more Copper +628.2%
Contains more Zinc +40.7%
Contains more Phosphorus +81.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Contains more Potassium +498%
Contains less Sodium -96.6%
Contains more Iron +419%
Contains more Calcium +581.8%
Contains more Magnesium +613.3%
Contains more Copper +628.2%
Contains more Zinc +40.7%
Contains more Phosphorus +81.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Wakame
Contains more Vitamin C +1506.7%
Contains more Vitamin B6 +9100%
Contains more Vitamin K +192.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +283.3%
Contains more Vitamin B3 +215.6%
Contains more Folate +243.9%
Equal in Vitamin B5 - 0.697
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
Contains more Vitamin C +1506.7%
Contains more Vitamin B6 +9100%
Contains more Vitamin K +192.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +1150%
Contains more Vitamin B1 +20%
Contains more Vitamin B2 +283.3%
Contains more Vitamin B3 +215.6%
Contains more Folate +243.9%
Equal in Vitamin B5 - 0.697

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
30
Cauliflower
29
Wakame
Mineral Summary Score
13
Cauliflower
58
Wakame

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Cauliflower
18%
Wakame
Carbohydrates
5%
Cauliflower
9%
Wakame
Fats
1%
Cauliflower
3%
Wakame

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cauliflower Wakame
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 1.26g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.4)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 842mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.13 g)

All nutrients comparison - raw data values

Nutrient Cauliflower Wakame Opinion
Calories 25 45 Wakame
Protein 1.92 3.03 Wakame
Fats 0.28 0.64 Wakame
Vitamin C 48.2 3 Cauliflower
Carbs 4.97 9.14 Wakame
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 2.18 Wakame
Calcium 22 150 Wakame
Potassium 299 50 Cauliflower
Magnesium 15 107 Wakame
Sugar 1.91 0.65 Wakame
Fiber 2 0.5 Cauliflower
Copper 0.039 0.284 Wakame
Zinc 0.27 0.38 Wakame
Starch
Phosphorus 44 80 Wakame
Sodium 30 872 Cauliflower
Vitamin A 0 360 Wakame
Vitamin E 0.08 1 Wakame
Vitamin D 0 0
Vitamin B1 0.05 0.06 Wakame
Vitamin B2 0.06 0.23 Wakame
Vitamin B3 0.507 1.6 Wakame
Vitamin B5 0.667 0.697 Wakame
Vitamin B6 0.184 0.002 Cauliflower
Vitamin B12 0 0
Vitamin K 15.5 5.3 Cauliflower
Folate 57 196 Wakame
Trans Fat 0 0
Saturated Fat 0.13 0.13
Monounsaturated Fat 0.034 0.058 Wakame
Polyunsaturated fat 0.031 0.218 Wakame
Tryptophan 0.02 0.035 Wakame
Threonine 0.076 0.165 Wakame
Isoleucine 0.071 0.087 Wakame
Leucine 0.106 0.257 Wakame
Lysine 0.217 0.112 Cauliflower
Methionine 0.02 0.063 Wakame
Phenylalanine 0.065 0.112 Wakame
Valine 0.125 0.209 Wakame
Histidine 0.056 0.015 Cauliflower
Fructose 0.97 Cauliflower

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.