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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 RAE.
  • Daily need coverage for Vitamin C from 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.
Contains more Magnesium +15.4%
Contains more Phosphorus +131.6%
Contains more Potassium +24.1%
Contains more Zinc +22.7%
Contains more Selenium +50%
Contains less Sodium -96.7%
Contains more Copper +110.3%
Contains more Manganese +20.6%
Equal in Calcium - 22
Equal in Iron - 0.44
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Magnesium +15.4%
Contains more Phosphorus +131.6%
Contains more Potassium +24.1%
Contains more Zinc +22.7%
Contains more Selenium +50%
Contains less Sodium -96.7%
Contains more Copper +110.3%
Contains more Manganese +20.6%
Equal in Calcium - 22
Equal in Iron - 0.44

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 C +402.1%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B5 +185%
Contains more Vitamin B6 +14.3%
Contains more Folate +185%
Contains more Choline +317.9%
Contains more Vitamin K +252.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B2 +11.7%
Equal in Vitamin B3 - 0.495
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 25% 39%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 6% 11%
Contains more Vitamin C +402.1%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B5 +185%
Contains more Vitamin B6 +14.3%
Contains more Folate +185%
Contains more Choline +317.9%
Contains more Vitamin K +252.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B2 +11.7%
Equal in Vitamin B3 - 0.495

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +115.7%
Contains more Fats +25%
Contains more Carbs +78.1%
Equal in Water - 89.21
Equal in Other - 0.7
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 Protein +115.7%
Contains more Fats +25%
Contains more Carbs +78.1%
Equal in Water - 89.21
Equal in Other - 0.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +30.8%
Contains less Saturated Fat -44.6%
Contains more Polyunsaturated fat +374.2%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains more Monounsaturated Fat +30.8%
Contains less Saturated Fat -44.6%
Contains more Polyunsaturated 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 Opinion
Net carbs 2.97g 6.05g Winter squash
Protein 1.92g 0.89g Cauliflower
Fats 0.28g 0.35g Winter squash
Carbs 4.97g 8.85g Winter squash
Calories 25kcal 37kcal Winter squash
Fructose 0.97g Cauliflower
Sugar 1.91g 3.3g Cauliflower
Fiber 2g 2.8g Winter squash
Calcium 22mg 22mg
Iron 0.42mg 0.44mg Winter squash
Magnesium 15mg 13mg Cauliflower
Phosphorus 44mg 19mg Cauliflower
Potassium 299mg 241mg Cauliflower
Sodium 30mg 1mg Winter squash
Zinc 0.27mg 0.22mg Cauliflower
Copper 0.039mg 0.082mg Winter squash
Manganese 0.155mg 0.187mg Winter squash
Selenium 0.6µg 0.4µg Cauliflower
Vitamin A 0IU 5223IU Winter squash
Vitamin A RAE 0µg 261µg Winter squash
Vitamin E 0.08mg 0.12mg Winter squash
Vitamin C 48.2mg 9.6mg Cauliflower
Vitamin B1 0.05mg 0.016mg Cauliflower
Vitamin B2 0.06mg 0.067mg Winter squash
Vitamin B3 0.507mg 0.495mg Cauliflower
Vitamin B5 0.667mg 0.234mg Cauliflower
Vitamin B6 0.184mg 0.161mg Cauliflower
Folate 57µg 20µg Cauliflower
Choline 44.3mg 10.6mg Cauliflower
Vitamin K 15.5µg 4.4µg Cauliflower
Tryptophan 0.02mg 0.013mg Cauliflower
Threonine 0.076mg 0.027mg Cauliflower
Isoleucine 0.071mg 0.035mg Cauliflower
Leucine 0.106mg 0.05mg Cauliflower
Lysine 0.217mg 0.033mg Cauliflower
Methionine 0.02mg 0.011mg Cauliflower
Phenylalanine 0.065mg 0.035mg Cauliflower
Valine 0.125mg 0.038mg Cauliflower
Histidine 0.056mg 0.017mg Cauliflower
Saturated Fat 0.13g 0.072g Winter squash
Monounsaturated Fat 0.034g 0.026g Cauliflower
Polyunsaturated fat 0.031g 0.147g Winter squash
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
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.