Cauliflower vs. Zucchini — In-Depth Nutrition Comparison
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Important differences between Cauliflower and Zucchini
- Zucchini has less Vitamin C, Vitamin K, Vitamin B5, Folate, and Choline.
- Cauliflower's daily need coverage for Vitamin C is 34% more.
- Cauliflower has 5 times more Choline than Zucchini. Cauliflower has 44.3mg of Choline, while Zucchini has 9.5mg.
The food varieties used in the comparison are Cauliflower, raw and Squash, summer, zucchini, includes skin, raw.
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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
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Calcium
+37.5%
Contains
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Iron
+13.5%
Contains
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Phosphorus
+15.8%
Contains
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Potassium
+14.6%
Contains
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Selenium
+200%
Contains
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Magnesium
+20%
Contains
less
Sodium
-73.3%
Contains
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Zinc
+18.5%
Contains
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Copper
+35.9%
Contains
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Manganese
+14.2%
Contains
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Calcium
+37.5%
Contains
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Iron
+13.5%
Contains
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Phosphorus
+15.8%
Contains
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Potassium
+14.6%
Contains
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Selenium
+200%
Contains
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Magnesium
+20%
Contains
less
Sodium
-73.3%
Contains
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Zinc
+18.5%
Contains
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Copper
+35.9%
Contains
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Manganese
+14.2%
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
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Vitamin C
+169.3%
Contains
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Vitamin B1
+11.1%
Contains
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Vitamin B3
+12.4%
Contains
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Vitamin B5
+227%
Contains
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Vitamin B6
+12.9%
Contains
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Folate
+137.5%
Contains
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Vitamin K
+260.5%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+50%
Contains
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Vitamin B2
+56.7%
Equal in Vitamin B1 - 0.045
Contains
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Vitamin C
+169.3%
Contains
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Vitamin B1
+11.1%
Contains
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Vitamin B3
+12.4%
Contains
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Vitamin B5
+227%
Contains
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Vitamin B6
+12.9%
Contains
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Folate
+137.5%
Contains
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Vitamin K
+260.5%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+50%
Contains
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Vitamin B2
+56.7%
Equal in Vitamin B1 - 0.045
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+58.7%
Contains
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Carbs
+59.8%
Contains
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Other
+33.3%
Contains
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Fats
+14.3%
Equal in Water - 94.79
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
1.21 g
Fats:
0.32 g
Carbs:
3.11 g
Water:
94.79 g
Other:
0.57 g
Contains
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Protein
+58.7%
Contains
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Carbs
+59.8%
Contains
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Other
+33.3%
Contains
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Fats
+14.3%
Equal in Water - 94.79
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+209.1%
Contains
less
Saturated Fat
-35.4%
Contains
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Polyunsaturated fat
+193.5%
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Saturated Fat:
0.084 g
Monounsaturated Fat:
0.011 g
Polyunsaturated fat:
0.091 g
Contains
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Monounsaturated Fat
+209.1%
Contains
less
Saturated Fat
-35.4%
Contains
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Polyunsaturated fat
+193.5%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+∞%
Contains
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Glucose
+13.8%
Contains
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Fructose
+42.3%
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:
0.05 g
Glucose:
1.07 g
Fructose:
1.38 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Sucrose
+∞%
Contains
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Glucose
+13.8%
Contains
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Fructose
+42.3%
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 Sugar |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.97g | 2.11g |
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| Protein | 1.92g | 1.21g |
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| Fats | 0.28g | 0.32g |
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| Carbs | 4.97g | 3.11g |
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| Calories | 25kcal | 17kcal |
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| Fructose | 0.97g | 1.38g |
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| Sugar | 1.91g | 2.5g |
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| Fiber | 2g | 1g |
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| Calcium | 22mg | 16mg |
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| Iron | 0.42mg | 0.37mg |
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| Magnesium | 15mg | 18mg |
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| Phosphorus | 44mg | 38mg |
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| Potassium | 299mg | 261mg |
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| Sodium | 30mg | 8mg |
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| Zinc | 0.27mg | 0.32mg |
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| Copper | 0.039mg | 0.053mg |
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| Manganese | 0.155mg | 0.177mg |
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| Selenium | 0.6µg | 0.2µg |
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| Vitamin A | 0IU | 200IU |
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| Vitamin A RAE | 0µg | 10µg |
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| Vitamin E | 0.08mg | 0.12mg |
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| Vitamin C | 48.2mg | 17.9mg |
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| Vitamin B1 | 0.05mg | 0.045mg |
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| Vitamin B2 | 0.06mg | 0.094mg |
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| Vitamin B3 | 0.507mg | 0.451mg |
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| Vitamin B5 | 0.667mg | 0.204mg |
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| Vitamin B6 | 0.184mg | 0.163mg |
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| Folate | 57µg | 24µg |
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| Vitamin K | 15.5µg | 4.3µg |
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| Tryptophan | 0.02mg | 0.01mg |
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| Threonine | 0.076mg | 0.029mg |
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| Isoleucine | 0.071mg | 0.044mg |
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| Leucine | 0.106mg | 0.071mg |
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| Lysine | 0.217mg | 0.067mg |
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| Methionine | 0.02mg | 0.018mg |
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| Phenylalanine | 0.065mg | 0.043mg |
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| Valine | 0.125mg | 0.054mg |
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| Histidine | 0.056mg | 0.026mg |
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| Saturated Fat | 0.13g | 0.084g |
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| Monounsaturated Fat | 0.034g | 0.011g |
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| Polyunsaturated fat | 0.031g | 0.091g |
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| Omega-6 - Linoleic acid | 0.013g | 0.03g |
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| Omega-3 - ALA | 0.015g | 0.061g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
16%
Minerals Daily Need Coverage Score
13%
12%
Comparison summary
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Zucchini is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 0.59g)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.