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  6. Cream cheese vs. Cauliflower

Cream cheese vs. Cauliflower — In-Depth Nutrition Comparison

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Important differences between Cream cheese and Cauliflower

  • Cream cheese has more Vitamin A RAE, Selenium, and Vitamin B2, however, Cauliflower has more Vitamin C, Folate, Vitamin K, and Vitamin B6.
  • Cream cheese's daily need coverage for Saturated Fat is 100% more.
  • Cauliflower is lower in Cholesterol.

The food varieties used in the comparison are Cheese, cream and Cauliflower, raw.

Infographic

Cream cheese vs Cauliflower infographic
Infographic link

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.
Cream cheese
Cream cheese
4
:
6
Cauliflower
Cauliflower
Contains more Calcium +340.9%
Contains more Phosphorus +143.2%
Contains more Zinc +85.2%
Contains more Selenium +1333.3%
Contains more Iron +281.8%
Contains more Magnesium +66.7%
Contains more Potassium +126.5%
Contains less Sodium -90.4%
Contains more Copper +116.7%
Contains more Manganese +1309.1%
Cream cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +340.9%
Contains more Phosphorus +143.2%
Contains more Zinc +85.2%
Contains more Selenium +1333.3%
Contains more Iron +281.8%
Contains more Magnesium +66.7%
Contains more Potassium +126.5%
Contains less Sodium -90.4%
Contains more Copper +116.7%
Contains more Manganese +1309.1%

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.
Cream cheese
Cream cheese
4
:
7
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +975%
Contains more Vitamin B2 +283.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +117.4%
Contains more Vitamin B3 +457.1%
Contains more Vitamin B5 +29%
Contains more Vitamin B6 +228.6%
Contains more Folate +533.3%
Contains more Vitamin K +638.1%
Cream cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 6%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +975%
Contains more Vitamin B2 +283.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +117.4%
Contains more Vitamin B3 +457.1%
Contains more Vitamin B5 +29%
Contains more Vitamin B6 +228.6%
Contains more Folate +533.3%
Contains more Vitamin K +638.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cream cheese
Cream cheese
4
:
1
Cauliflower
Cauliflower
Contains more Protein +220.3%
Contains more Fats +12200%
Contains more Carbs +11.1%
Contains more Other +67.1%
Contains more Water +75%
Equal in Carbs - 4.97
Cream cheese
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Cauliflower
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 Protein +220.3%
Contains more Fats +12200%
Contains more Carbs +11.1%
Contains more Other +67.1%
Contains more Water +75%
Equal in Carbs - 4.97

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cream cheese
Cream cheese
2
:
1
Cauliflower
Cauliflower
Contains more Monounsaturated Fat +26097.1%
Contains more Polyunsaturated fat +4683.9%
Contains less Saturated Fat -99.4%
Cream cheese
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +26097.1%
Contains more Polyunsaturated fat +4683.9%
Contains less Saturated Fat -99.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cream cheese
Cream cheese
2
:
2
Cauliflower
Cauliflower
Contains more Starch +∞%
Contains more Lactose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Cream cheese
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Cauliflower
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 Starch +∞%
Contains more Lactose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cream cheese Cauliflower Opinion
Net carbs 5.52g 2.97g Cream cheese
Protein 6.15g 1.92g Cream cheese
Fats 34.44g 0.28g Cream cheese
Carbs 5.52g 4.97g Cream cheese
Calories 350kcal 25kcal Cream cheese
Starch 0.35g Cream cheese
Fructose 0g 0.97g Cauliflower
Sugar 3.76g 1.91g Cauliflower
Fiber 0g 2g Cauliflower
Calcium 97mg 22mg Cream cheese
Iron 0.11mg 0.42mg Cauliflower
Magnesium 9mg 15mg Cauliflower
Phosphorus 107mg 44mg Cream cheese
Potassium 132mg 299mg Cauliflower
Sodium 314mg 30mg Cauliflower
Zinc 0.5mg 0.27mg Cream cheese
Copper 0.018mg 0.039mg Cauliflower
Manganese 0.011mg 0.155mg Cauliflower
Selenium 8.6µg 0.6µg Cream cheese
Vitamin A 1111IU 0IU Cream cheese
Vitamin A RAE 308µg 0µg Cream cheese
Vitamin E 0.86mg 0.08mg Cream cheese
Vitamin C 0mg 48.2mg Cauliflower
Vitamin B1 0.023mg 0.05mg Cauliflower
Vitamin B2 0.23mg 0.06mg Cream cheese
Vitamin B3 0.091mg 0.507mg Cauliflower
Vitamin B5 0.517mg 0.667mg Cauliflower
Vitamin B6 0.056mg 0.184mg Cauliflower
Folate 9µg 57µg Cauliflower
Vitamin B12 0.22µg 0µg Cream cheese
Vitamin K 2.1µg 15.5µg Cauliflower
Tryptophan 0.069mg 0.02mg Cream cheese
Threonine 0.233mg 0.076mg Cream cheese
Isoleucine 0.324mg 0.071mg Cream cheese
Leucine 0.657mg 0.106mg Cream cheese
Lysine 0.567mg 0.217mg Cream cheese
Methionine 0.191mg 0.02mg Cream cheese
Phenylalanine 0.291mg 0.065mg Cream cheese
Valine 0.395mg 0.125mg Cream cheese
Histidine 0.175mg 0.056mg Cream cheese
Cholesterol 101mg 0mg Cauliflower
Saturated Fat 20.213g 0.13g Cauliflower
Omega-3 - EPA 0.01g 0g Cream cheese
Omega-3 - DPA 0.02g 0g Cream cheese
Monounsaturated Fat 8.907g 0.034g Cream cheese
Polyunsaturated fat 1.483g 0.031g Cream cheese
Omega-6 - Eicosadienoic acid 0.007g 0g Cream cheese
Omega-6 - Linoleic acid 0.807g 0.013g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g 0g Cream cheese
Omega-3 - ALA 0.125g 0.015g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g 0g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g 0g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cream cheese Cauliflower
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
19%
Cream cheese
30%
Cauliflower
Minerals Daily Need Coverage Score
21%
Cream cheese
13%
Cauliflower

Comparison summary

Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 1.85g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 284mg)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 101mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 20.083g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $2.6)
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.
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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.