Cauliflower vs. Wild rice raw — In-Depth Nutrition Comparison
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Summary of differences between cauliflower and wild rice raw
- Cauliflower has more vitamin C; however, wild rice raw is higher in phosphorus, copper, zinc, manganese, vitamin B3, magnesium, iron, fiber, and vitamin B6.
- Wild rice raw covers your daily need for phosphorus, 56% more than cauliflower.
These are the specific foods used in this comparison Cauliflower, raw and Wild rice, raw.
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 more MagnesiumMagnesium | +1080% |
| Contains more PotassiumPotassium | +42.8% |
| Contains more IronIron | +366.7% |
| Contains more CopperCopper | +1243.6% |
| Contains more ZincZinc | +2107.4% |
| Contains more PhosphorusPhosphorus | +884.1% |
| Contains less SodiumSodium | -76.7% |
| Contains more ManganeseManganese | +757.4% |
| Contains more SeleniumSelenium | +366.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +715.8% |
| Contains more CholineCholine | +26.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +925% |
| Contains more Vitamin B1Vitamin B1 | +130% |
| Contains more Vitamin B2Vitamin B2 | +336.7% |
| Contains more Vitamin B3Vitamin B3 | +1228% |
| Contains more Vitamin B5Vitamin B5 | +61% |
| Contains more Vitamin B6Vitamin B6 | +112.5% |
| Contains more FolateFolate | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 44mg | 433mg | 56% |
| Vitamin C | 48.2mg | 0mg | 54% |
| Copper | 0.039mg | 0.524mg | 54% |
| Zinc | 0.27mg | 5.96mg | 52% |
| Manganese | 0.155mg | 1.329mg | 51% |
| Vitamin B3 | 0.507mg | 6.733mg | 39% |
| Magnesium | 15mg | 177mg | 39% |
| Protein | 1.92g | 14.73g | 26% |
| Carbs | 4.97g | 74.9g | 23% |
| Iron | 0.42mg | 1.96mg | 19% |
| Calories | 25kcal | 357kcal | 17% |
| Fiber | 2g | 6.2g | 17% |
| Vitamin B6 | 0.184mg | 0.391mg | 16% |
| Vitamin B2 | 0.06mg | 0.262mg | 16% |
| Vitamin K | 15.5µg | 1.9µg | 11% |
| Folate | 57µg | 95µg | 10% |
| Vitamin B5 | 0.667mg | 1.074mg | 8% |
| Vitamin B1 | 0.05mg | 0.115mg | 5% |
| Vitamin E | 0.08mg | 0.82mg | 5% |
| Polyunsaturated fat | 0.031g | 0.676g | 4% |
| Potassium | 299mg | 427mg | 4% |
| Selenium | 0.6µg | 2.8µg | 4% |
| Choline | 44.3mg | 35mg | 2% |
| Fats | 0.28g | 1.08g | 1% |
| Sodium | 30mg | 7mg | 1% |
| Fructose | 0.97g | 1% | |
| Net carbs | 2.97g | 68.7g | N/A |
| Calcium | 22mg | 21mg | 0% |
| Sugar | 1.91g | 2.5g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Saturated fat | 0.13g | 0.156g | 0% |
| Monounsaturated fat | 0.034g | 0.159g | 0% |
| Tryptophan | 0.02mg | 0.179mg | 0% |
| Threonine | 0.076mg | 0.469mg | 0% |
| Isoleucine | 0.071mg | 0.618mg | 0% |
| Leucine | 0.106mg | 1.018mg | 0% |
| Lysine | 0.217mg | 0.629mg | 0% |
| Methionine | 0.02mg | 0.438mg | 0% |
| Phenylalanine | 0.065mg | 0.721mg | 0% |
| Valine | 0.125mg | 0.858mg | 0% |
| Histidine | 0.056mg | 0.384mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
14.73 g
Fats:
1.08 g
Carbs:
74.9 g
Water:
7.76 g
Other:
1.53 g
| Contains more WaterWater | +1086.5% |
| Contains more ProteinProtein | +667.2% |
| Contains more FatsFats | +285.7% |
| Contains more CarbsCarbs | +1407% |
| Contains more OtherOther | +101.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated fat:
Sat. Fat
0.156 g
Monounsaturated fat:
Mono. Fat
0.159 g
Polyunsaturated fat:
Poly. Fat
0.676 g
| Contains less Sat. FatSaturated fat | -16.7% |
| Contains more Mono. FatMonounsaturated fat | +367.6% |
| Contains more Poly. FatPolyunsaturated fat | +2080.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.67 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g