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  6. Cauliflower vs. Winter squash

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 A for winter squash is 104% higher.
  • Cauliflower contains 5 times more vitamin C than winter squash. While cauliflower contains 48.2mg of vitamin C, winter squash contains only 9.6mg.

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

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

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%

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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.