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Cereal vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between cereal and cauliflower

  • Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and manganese; however, cauliflower is higher in vitamin K.
  • Cereal covers your daily need for vitamin B1, 520% more than cauliflower.
  • Cauliflower has less sodium.

These are the specific foods used in this comparison Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Cauliflower, raw.

Infographic

Cereal 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.
Cereal
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 3% 9.3% 1277% 46% 207% 33% 104% 103% 34%
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 +26.7%
Contains more IronIron +8009.5%
Contains more CopperCopper +251.3%
Contains more ZincZinc +2714.8%
Contains more PhosphorusPhosphorus +75%
Contains more ManganeseManganese +409.7%
Contains more SeleniumSelenium +950%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +184.8%
Contains less SodiumSodium -96.2%

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.
Cereal
5
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 128% 271% 1.6% 0% 1572% 893% 555% 14% 1381% 0% 0% 0% 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 B1Vitamin B1 +12476%
Contains more Vitamin B2Vitamin B2 +6350%
Contains more Vitamin B3Vitamin B3 +5742.2%
Contains more Vitamin B6Vitamin B6 +3153.3%
Contains more Vitamin CVitamin C +25.2%
Contains more Vitamin B5Vitamin B5 +195.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin E ~0.08mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
4
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 +215.6%
Contains more FatsFats +285.7%
Contains more CarbsCarbs +1647.5%
Contains more OtherOther +193.4%
Contains more WaterWater +2335.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
2
32% 25% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.204 g
Polyunsaturated fat: Poly. Fat 0.354 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +500%
Contains more Poly. FatPolyunsaturated fat +1041.9%
Contains less Sat. FatSaturated fat -50%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
2
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +248.1%
Contains more FructoseFructose +273.1%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cereal Cauliflower
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Cauliflower DV% diff.
Vitamin B1 6.288mg 0.05mg 520%
Vitamin B6 5.986mg 0.184mg 446%
Iron 34.06mg 0.42mg 421%
Vitamin B2 3.87mg 0.06mg 293%
Vitamin B3 29.62mg 0.507mg 182%
Vitamin A 814µg 0µg 90%
Zinc 7.6mg 0.27mg 67%
Sodium 795mg 30mg 33%
Manganese 0.79mg 0.155mg 28%
Carbs 86.85g 4.97g 27%
Calories 378kcal 25kcal 18%
Folate 57µg 14%
Vitamin K 0µg 15.5µg 13%
Vitamin C 38.5mg 48.2mg 11%
Copper 0.137mg 0.039mg 11%
Selenium 6.3µg 0.6µg 10%
Vitamin B5 0.226mg 0.667mg 9%
Choline 44.3mg 8%
Protein 6.06g 1.92g 8%
Potassium 105mg 299mg 6%
Phosphorus 77mg 44mg 5%
Polyunsaturated fat 0.354g 0.031g 2%
Fiber 1.4g 2g 2%
Fructose 0.26g 0.97g 1%
Magnesium 19mg 15mg 1%
Calcium 10mg 22mg 1%
Saturated fat 0.26g 0.13g 1%
Fats 1.08g 0.28g 1%
Net carbs 85.45g 2.97g N/A
Sugar 10.35g 1.91g N/A
Vitamin E 0.08mg 0.08mg 0%
Monounsaturated fat 0.204g 0.034g 0%
Tryptophan 0.066mg 0.02mg 0%
Threonine 0.241mg 0.076mg 0%
Isoleucine 0.26mg 0.071mg 0%
Leucine 0.767mg 0.106mg 0%
Lysine 0.113mg 0.217mg 0%
Methionine 0.13mg 0.02mg 0%
Phenylalanine 0.365mg 0.065mg 0%
Valine 0.344mg 0.125mg 0%
Histidine 0.162mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
371%
Cereal
30%
Cauliflower
Minerals Daily Need Coverage Score
183%
Cereal
13%
Cauliflower

Comparison summary

Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 69)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.4)
Which food is richer in minerals?
Cereal
Cereal is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 8.44g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 765mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 0.13g)
Which food is richer in vitamins?
?
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.

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

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.