Cauliflower vs. Watercress — In-Depth Nutrition Comparison
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What are the main differences between Cauliflower and Watercress?
- Cauliflower is richer in Folate, Vitamin B5, Choline, Fiber, and Vitamin C, yet Watercress is richer in Vitamin K, Vitamin A RAE, Calcium, and Vitamin E .
- Watercress's daily need coverage for Vitamin K is 195% higher.
- Cauliflower has 6 times more Folate than Watercress. Cauliflower has 57µg of Folate, while Watercress has 9µg.
We used Cauliflower, raw and Watercress, raw types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Iron
+110%
Contains
less
Sodium
-26.8%
Contains
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Zinc
+145.5%
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Calcium
+445.5%
Contains
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Magnesium
+40%
Contains
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Phosphorus
+36.4%
Contains
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Potassium
+10.4%
Contains
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Copper
+97.4%
Contains
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Manganese
+57.4%
Contains
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Selenium
+50%
Contains
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Iron
+110%
Contains
less
Sodium
-26.8%
Contains
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Zinc
+145.5%
Contains
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Calcium
+445.5%
Contains
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Magnesium
+40%
Contains
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Phosphorus
+36.4%
Contains
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Potassium
+10.4%
Contains
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Copper
+97.4%
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Manganese
+57.4%
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Selenium
+50%
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.
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Contains
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Vitamin C
+12.1%
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Vitamin B3
+153.5%
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Vitamin B5
+115.2%
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Vitamin B6
+42.6%
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Folate
+533.3%
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Vitamin A
+∞%
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Vitamin E
+1150%
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Vitamin B1
+80%
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Vitamin B2
+100%
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Vitamin K
+1512.9%
Contains
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Vitamin C
+12.1%
Contains
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Vitamin B3
+153.5%
Contains
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Vitamin B5
+115.2%
Contains
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Vitamin B6
+42.6%
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Folate
+533.3%
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Vitamin A
+∞%
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Vitamin E
+1150%
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Vitamin B1
+80%
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Vitamin B2
+100%
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Vitamin K
+1512.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+180%
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Carbs
+285.3%
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Protein
+19.8%
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Other
+57.9%
Equal in Water - 95.11
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Contains
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Fats
+180%
Contains
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Carbs
+285.3%
Contains
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Protein
+19.8%
Contains
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Other
+57.9%
Equal in Water - 95.11
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+325%
Contains
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Saturated Fat
-79.2%
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Polyunsaturated fat
+12.9%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Saturated Fat:
0.027 g
Monounsaturated Fat:
0.008 g
Polyunsaturated fat:
0.035 g
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Monounsaturated Fat
+325%
Contains
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Saturated Fat
-79.2%
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Polyunsaturated fat
+12.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.97g | 0.79g |
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| Protein | 1.92g | 2.3g |
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| Fats | 0.28g | 0.1g |
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| Carbs | 4.97g | 1.29g |
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| Calories | 25kcal | 11kcal |
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| Fructose | 0.97g |
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| Sugar | 1.91g | 0.2g |
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| Fiber | 2g | 0.5g |
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| Calcium | 22mg | 120mg |
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| Iron | 0.42mg | 0.2mg |
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| Magnesium | 15mg | 21mg |
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| Phosphorus | 44mg | 60mg |
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| Potassium | 299mg | 330mg |
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| Sodium | 30mg | 41mg |
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| Zinc | 0.27mg | 0.11mg |
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| Copper | 0.039mg | 0.077mg |
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| Manganese | 0.155mg | 0.244mg |
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| Selenium | 0.6µg | 0.9µg |
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| Vitamin A | 0IU | 3191IU |
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| Vitamin A RAE | 0µg | 160µg |
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| Vitamin E | 0.08mg | 1mg |
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| Vitamin C | 48.2mg | 43mg |
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| Vitamin B1 | 0.05mg | 0.09mg |
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| Vitamin B2 | 0.06mg | 0.12mg |
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| Vitamin B3 | 0.507mg | 0.2mg |
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| Vitamin B5 | 0.667mg | 0.31mg |
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| Vitamin B6 | 0.184mg | 0.129mg |
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| Folate | 57µg | 9µg |
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| Vitamin K | 15.5µg | 250µg |
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| Tryptophan | 0.02mg | 0.03mg |
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| Threonine | 0.076mg | 0.133mg |
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| Isoleucine | 0.071mg | 0.093mg |
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| Leucine | 0.106mg | 0.166mg |
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| Lysine | 0.217mg | 0.134mg |
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| Methionine | 0.02mg | 0.02mg | |
| Phenylalanine | 0.065mg | 0.114mg |
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| Valine | 0.125mg | 0.137mg |
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| Histidine | 0.056mg | 0.04mg |
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| Saturated Fat | 0.13g | 0.027g |
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| Monounsaturated Fat | 0.034g | 0.008g |
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| Polyunsaturated fat | 0.031g | 0.035g |
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| Omega-6 - Linoleic acid | 0.013g |
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| Omega-3 - ALA | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
91%
Minerals Daily Need Coverage Score
13%
18%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 1.71g)
Which food is lower in Saturated Fat?
Watercress is lower in Saturated Fat (difference - 0.103g)
Which food is lower in glycemic index?
Watercress is lower in glycemic index (difference - 32)
Which food is cheaper?
Watercress is cheaper (difference - $0.4)
Which food is richer in minerals?
Watercress is relatively richer in minerals
Which food contains less Sodium?
Cauliflower contains less Sodium (difference - 11mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.