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  6. Cauliflower vs. Watermelon

Cauliflower vs. Watermelon — In-Depth Nutrition Comparison

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Differences between Cauliflower and Watermelon

  • Watermelon contains less Vitamin C, Folate, Vitamin K, Vitamin B6, Vitamin B5, Choline, Fiber, Potassium, and Manganese than Cauliflower.
  • Cauliflower's daily need coverage for Vitamin C is 45% higher.
  • Watermelon contains 155 times less Vitamin K than Cauliflower. Cauliflower contains 15.5µg of Vitamin K, while Watermelon contains 0.1µg.

The food types used in this comparison are Cauliflower, raw and Watermelon, raw.

Infographic

Cauliflower vs Watermelon 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.
Cauliflower
Cauliflower
8
:
2
Watermelon
Watermelon
Contains more Calcium +214.3%
Contains more Iron +75%
Contains more Magnesium +50%
Contains more Phosphorus +300%
Contains more Potassium +167%
Contains more Zinc +170%
Contains more Manganese +307.9%
Contains more Selenium +50%
Contains less Sodium -96.7%
Equal in Copper - 0.042
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Watermelon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Contains more Calcium +214.3%
Contains more Iron +75%
Contains more Magnesium +50%
Contains more Phosphorus +300%
Contains more Potassium +167%
Contains more Zinc +170%
Contains more Manganese +307.9%
Contains more Selenium +50%
Contains less Sodium -96.7%
Equal in Copper - 0.042

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.
Cauliflower
Cauliflower
9
:
1
Watermelon
Watermelon
Contains more Vitamin E +60%
Contains more Vitamin C +495.1%
Contains more Vitamin B1 +51.5%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B3 +184.8%
Contains more Vitamin B5 +201.8%
Contains more Vitamin B6 +308.9%
Contains more Folate +1800%
Contains more Vitamin K +15400%
Contains more Vitamin A +∞%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Watermelon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 0% 27% 9% 5% 4% 14% 11% 3% 0% 1%
Contains more Vitamin E +60%
Contains more Vitamin C +495.1%
Contains more Vitamin B1 +51.5%
Contains more Vitamin B2 +185.7%
Contains more Vitamin B3 +184.8%
Contains more Vitamin B5 +201.8%
Contains more Vitamin B6 +308.9%
Contains more Folate +1800%
Contains more Vitamin K +15400%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
4
:
1
Watermelon
Watermelon
Contains more Protein +214.8%
Contains more Fats +86.7%
Contains more Other +216.7%
Contains more Carbs +51.9%
Equal in Water - 91.45
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Watermelon
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more Protein +214.8%
Contains more Fats +86.7%
Contains more Other +216.7%
Contains more Carbs +51.9%
Equal in Water - 91.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
0
:
3
Watermelon
Watermelon
Contains less Saturated Fat -87.7%
Contains more Polyunsaturated fat +61.3%
Equal in Monounsaturated Fat - 0.037
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Watermelon
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -87.7%
Contains more Polyunsaturated fat +61.3%
Equal in Monounsaturated Fat - 0.037

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cauliflower
Cauliflower
0
:
4
Watermelon
Watermelon
Contains more Sucrose +∞%
Contains more Glucose +68.1%
Contains more Fructose +246.4%
Contains more Maltose +∞%
Cauliflower
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Watermelon
19% 25% 54%
Starch: 0 g
Sucrose: 1.21 g
Glucose: 1.58 g
Fructose: 3.36 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +68.1%
Contains more Fructose +246.4%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Watermelon Opinion
Net carbs 2.97g 7.15g Watermelon
Protein 1.92g 0.61g Cauliflower
Fats 0.28g 0.15g Cauliflower
Carbs 4.97g 7.55g Watermelon
Calories 25kcal 30kcal Watermelon
Fructose 0.97g 3.36g Watermelon
Sugar 1.91g 6.2g Cauliflower
Fiber 2g 0.4g Cauliflower
Calcium 22mg 7mg Cauliflower
Iron 0.42mg 0.24mg Cauliflower
Magnesium 15mg 10mg Cauliflower
Phosphorus 44mg 11mg Cauliflower
Potassium 299mg 112mg Cauliflower
Sodium 30mg 1mg Watermelon
Zinc 0.27mg 0.1mg Cauliflower
Copper 0.039mg 0.042mg Watermelon
Manganese 0.155mg 0.038mg Cauliflower
Selenium 0.6µg 0.4µg Cauliflower
Vitamin A 0IU 569IU Watermelon
Vitamin A RAE 0µg 28µg Watermelon
Vitamin E 0.08mg 0.05mg Cauliflower
Vitamin C 48.2mg 8.1mg Cauliflower
Vitamin B1 0.05mg 0.033mg Cauliflower
Vitamin B2 0.06mg 0.021mg Cauliflower
Vitamin B3 0.507mg 0.178mg Cauliflower
Vitamin B5 0.667mg 0.221mg Cauliflower
Vitamin B6 0.184mg 0.045mg Cauliflower
Folate 57µg 3µg Cauliflower
Vitamin K 15.5µg 0.1µg Cauliflower
Tryptophan 0.02mg 0.007mg Cauliflower
Threonine 0.076mg 0.027mg Cauliflower
Isoleucine 0.071mg 0.019mg Cauliflower
Leucine 0.106mg 0.018mg Cauliflower
Lysine 0.217mg 0.062mg Cauliflower
Methionine 0.02mg 0.006mg Cauliflower
Phenylalanine 0.065mg 0.015mg Cauliflower
Valine 0.125mg 0.016mg Cauliflower
Histidine 0.056mg 0.006mg Cauliflower
Saturated Fat 0.13g 0.016g Watermelon
Monounsaturated Fat 0.034g 0.037g Watermelon
Polyunsaturated fat 0.031g 0.05g Watermelon
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

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

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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%
Cauliflower
9%
Watermelon
Minerals Daily Need Coverage Score
13%
Cauliflower
6%
Watermelon

Comparison summary

Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 0.114g)
Which food is lower in glycemic index?
Watermelon
Watermelon is lower in glycemic index (difference - 76)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $0.3)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 4.29g)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.