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Celtuce vs. Cauliflower — In-Depth Nutrition Comparison

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Significant differences between celtuce and cauliflower

  • Celtuce has more vitamin A and manganese; however, cauliflower is richer in vitamin C, vitamin B6, and vitamin B5.
  • Celtuce covers your daily vitamin A needs 70% more than cauliflower.
  • Cauliflower has 4 times less manganese than celtuce. Celtuce has 0.688mg of manganese, while cauliflower has 0.155mg.

Specific food types used in this comparison are Celtuce, raw and Cauliflower, raw.

Infographic

Celtuce vs Cauliflower 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 20% 12% 29% 21% 13% 7.4% 17% 1.4% 90% 4.9%
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%
Contains more MagnesiumMagnesium +86.7%
Contains more CalciumCalcium +77.3%
Contains more IronIron +31%
Contains less SodiumSodium -63.3%
Contains more ManganeseManganese +343.9%
Contains more SeleniumSelenium +50%
Contains more PhosphorusPhosphorus +12.8%
~equal in Potassium ~299mg
~equal in Copper ~0.039mg
~equal in Zinc ~0.27mg

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 65% 58% 0% 0% 14% 16% 10% 11% 12% 0% 0% 35% 0%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin CVitamin C +147.2%
Contains more Vitamin B5Vitamin B5 +264.5%
Contains more Vitamin B6Vitamin B6 +268%
Contains more FolateFolate +23.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B3 ~0.507mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Celtuce Cauliflower DV% diff.
Vitamin C 19.5mg 48.2mg 32%
Manganese 0.688mg 0.155mg 23%
Vitamin A 175µg 0µg 19%
Vitamin K 15.5µg 13%
Vitamin B5 0.183mg 0.667mg 10%
Vitamin B6 0.05mg 0.184mg 10%
Choline 44.3mg 8%
Folate 46µg 57µg 3%
Magnesium 28mg 15mg 3%
Iron 0.55mg 0.42mg 2%
Protein 0.85g 1.92g 2%
Calcium 39mg 22mg 2%
Potassium 330mg 299mg 1%
Fiber 1.7g 2g 1%
Phosphorus 39mg 44mg 1%
Sodium 11mg 30mg 1%
Saturated fat 0.13g 1%
Vitamin E 0.08mg 1%
Fructose 0.97g 1%
Selenium 0.9µg 0.6µg 1%
Vitamin B2 0.07mg 0.06mg 1%
Calories 18kcal 25kcal 0%
Fats 0.3g 0.28g 0%
Carbs 3.65g 4.97g 0%
Net carbs 1.95g 2.97g N/A
Sugar 1.91g N/A
Copper 0.04mg 0.039mg 0%
Zinc 0.27mg 0.27mg 0%
Vitamin B1 0.055mg 0.05mg 0%
Vitamin B3 0.55mg 0.507mg 0%
Monounsaturated fat 0.034g 0%
Polyunsaturated fat 0.031g 0%
Tryptophan 0.006mg 0.02mg 0%
Threonine 0.039mg 0.076mg 0%
Isoleucine 0.055mg 0.071mg 0%
Leucine 0.052mg 0.106mg 0%
Lysine 0.055mg 0.217mg 0%
Methionine 0.01mg 0.02mg 0%
Phenylalanine 0.036mg 0.065mg 0%
Valine 0.046mg 0.125mg 0%
Histidine 0.015mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.85 g
Fats: 0.3 g
Carbs: 3.65 g
Water: 94.5 g
Other: 0.7 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +125.9%
Contains more CarbsCarbs +36.2%
~equal in Fats ~0.28g
~equal in Water ~92.07g
~equal in Other ~0.76g

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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. Celtuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169990/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.