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Cauliflower vs. Winter squash — In-Depth Nutrition Comparison

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How are cauliflower and winter squash different?

  • Cauliflower is higher in vitamin C, vitamin K, folate, vitamin B5, and choline; however, winter squash is richer in vitamin A.
  • Daily need coverage for vitamin C for cauliflower is 43% higher.
  • Cauliflower contains 4 times more choline than winter squash. While cauliflower contains 44.3mg of choline, winter squash contains only 10.6mg.

Cauliflower, raw and Squash, winter, all varieties, cooked, baked, without salt are the varieties used in this article.

Infographic

Cauliflower vs Winter squash 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +15.4%
Contains more PotassiumPotassium +24.1%
Contains more ZincZinc +22.7%
Contains more PhosphorusPhosphorus +131.6%
Contains more SeleniumSelenium +50%
Contains more CopperCopper +110.3%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +20.6%
~equal in Calcium ~22mg
~equal in Iron ~0.44mg

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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin CVitamin C +402.1%
Contains more Vitamin B1Vitamin B1 +212.5%
Contains more Vitamin B5Vitamin B5 +185%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more Vitamin KVitamin K +252.3%
Contains more FolateFolate +185%
Contains more CholineCholine +317.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B2Vitamin B2 +11.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.495mg
~equal in Vitamin B12 ~0µg

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
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +115.7%
Contains more FatsFats +25%
Contains more CarbsCarbs +78.1%
~equal in Water ~89.21g
~equal in Other ~0.7g

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
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains more Mono. FatMonounsaturated fat +30.8%
Contains less Sat. FatSaturated fat -44.6%
Contains more Poly. FatPolyunsaturated fat +374.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Winter squash
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 Winter squash DV% diff.
Vitamin C 48.2mg 9.6mg 43%
Vitamin A 0µg 261µg 29%
Folate 57µg 20µg 9%
Vitamin K 15.5µg 4.4µg 9%
Vitamin B5 0.667mg 0.234mg 9%
Choline 44.3mg 10.6mg 6%
Copper 0.039mg 0.082mg 5%
Phosphorus 44mg 19mg 4%
Fiber 2g 2.8g 3%
Vitamin B1 0.05mg 0.016mg 3%
Protein 1.92g 0.89g 2%
Potassium 299mg 241mg 2%
Vitamin B6 0.184mg 0.161mg 2%
Manganese 0.155mg 0.187mg 1%
Polyunsaturated fat 0.031g 0.147g 1%
Fructose 0.97g 1%
Calories 25kcal 37kcal 1%
Vitamin B2 0.06mg 0.067mg 1%
Carbs 4.97g 8.85g 1%
Sodium 30mg 1mg 1%
Fats 0.28g 0.35g 0%
Net carbs 2.97g 6.05g N/A
Magnesium 15mg 13mg 0%
Calcium 22mg 22mg 0%
Iron 0.42mg 0.44mg 0%
Sugar 1.91g 3.3g N/A
Zinc 0.27mg 0.22mg 0%
Vitamin E 0.08mg 0.12mg 0%
Selenium 0.6µg 0.4µg 0%
Vitamin B3 0.507mg 0.495mg 0%
Saturated fat 0.13g 0.072g 0%
Monounsaturated fat 0.034g 0.026g 0%
Tryptophan 0.02mg 0.013mg 0%
Threonine 0.076mg 0.027mg 0%
Isoleucine 0.071mg 0.035mg 0%
Leucine 0.106mg 0.05mg 0%
Lysine 0.217mg 0.033mg 0%
Methionine 0.02mg 0.011mg 0%
Phenylalanine 0.065mg 0.035mg 0%
Valine 0.125mg 0.038mg 0%
Histidine 0.056mg 0.017mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Winter squash
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Winter squash
Minerals Daily Need Coverage Score
13%
Cauliflower
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Winter squash
Winter squash is lower in Saturated fat (difference - 0.058g)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 13)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 1.39g)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.