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Cauliflower vs. Wheat — In-Depth Nutrition Comparison

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Differences between cauliflower and wheat

  • Cauliflower has more vitamin C, while wheat has more selenium, manganese, phosphorus, copper, vitamin B3, iron, zinc, vitamin B1, and magnesium.
  • Wheat 's daily need coverage for selenium is 161% higher.

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

Infographic

Cauliflower vs Wheat 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%
Wheat
Wheat
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +860%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +44.1%
Contains more IronIron +738.1%
Contains more CopperCopper +1317.9%
Contains more ZincZinc +1440.7%
Contains more PhosphorusPhosphorus +1054.5%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +1843.2%
Contains more SeleniumSelenium +14800%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +32.6%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +738%
Contains more Vitamin B2Vitamin B2 +101.7%
Contains more Vitamin B3Vitamin B3 +1229%
Contains more Vitamin B5Vitamin B5 +40.2%
Contains more Vitamin B6Vitamin B6 +127.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Wheat DV% diff.
Selenium 0.6µg 89.4µg 161%
Manganese 0.155mg 3.012mg 124%
Phosphorus 44mg 508mg 66%
Copper 0.039mg 0.553mg 57%
Vitamin C 48.2mg 0mg 54%
Vitamin B3 0.507mg 6.738mg 39%
Iron 0.42mg 3.52mg 39%
Zinc 0.27mg 4.16mg 35%
Magnesium 15mg 144mg 31%
Vitamin B1 0.05mg 0.419mg 31%
Protein 1.92g 13.68g 24%
Carbs 4.97g 71.13g 22%
Vitamin B6 0.184mg 0.419mg 18%
Calories 25kcal 339kcal 16%
Vitamin K 15.5µg 13%
Fiber 2g 8%
Choline 44.3mg 8%
Polyunsaturated fat 0.031g 0.978g 6%
Vitamin B2 0.06mg 0.121mg 5%
Vitamin B5 0.667mg 0.935mg 5%
Potassium 299mg 431mg 4%
Folate 57µg 43µg 4%
Fats 0.28g 2.47g 3%
Fructose 0.97g 1%
Sodium 30mg 2mg 1%
Saturated fat 0.13g 0.454g 1%
Monounsaturated fat 0.034g 0.344g 1%
Vitamin E 0.08mg 1%
Calcium 22mg 34mg 1%
Net carbs 2.97g 71.13g N/A
Sugar 1.91g N/A
Tryptophan 0.02mg 0.176mg 0%
Threonine 0.076mg 0.366mg 0%
Isoleucine 0.071mg 0.533mg 0%
Leucine 0.106mg 0.934mg 0%
Lysine 0.217mg 0.303mg 0%
Methionine 0.02mg 0.221mg 0%
Phenylalanine 0.065mg 0.681mg 0%
Valine 0.125mg 0.594mg 0%
Histidine 0.056mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more WaterWater +741.6%
Contains more ProteinProtein +612.5%
Contains more FatsFats +782.1%
Contains more CarbsCarbs +1331.2%
Contains more OtherOther +134.2%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains less Sat. FatSaturated fat -71.4%
Contains more Mono. FatMonounsaturated fat +911.8%
Contains more Poly. FatPolyunsaturated fat +3054.8%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.