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
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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 | +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% |
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 | +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% |
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:
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
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
0.072 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.
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| Lower in Sodium |
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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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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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%
18%
Minerals Daily Need Coverage Score
13%
12%
Comparison summary
Which food contains less Sodium?
Winter squash contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Winter squash is lower in Saturated fat (difference - 0.058g)
Which food is lower in glycemic index?
Winter squash is lower in glycemic index (difference - 13)
Which food is cheaper?
Winter squash is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 1.39g)
Which food is richer in minerals?
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)