Cheese sandwich vs. Cauliflower — In-Depth Nutrition Comparison

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How are cheese sandwich and cauliflower different?

Cheese sandwich is richer in phosphorus, selenium, manganese, vitamin B2, iron, vitamin B1, and calcium, while cauliflower is higher in vitamin C.
Cauliflower covers your daily need for vitamin C, 52% more than cheese sandwich.
Cheese sandwich contains 41 times more selenium than cauliflower. Cheese sandwich contains 24.3µg of selenium, while cauliflower contains 0.6µg.
Cauliflower is lower in saturated fat.

Crackers, wheat, sandwich, with cheese filling and Cauliflower, raw types were used in this article.

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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.

Cheese sandwich

Cauliflower

Contains more MagnesiumMagnesium	+260%
Contains more CalciumCalcium	+827.3%
Contains more IronIron	+523.8%
Contains more CopperCopper	+310.3%
Contains more ZincZinc	+222.2%
Contains more PhosphorusPhosphorus	+768.2%
Contains more ManganeseManganese	+598.7%
Contains more SeleniumSelenium	+3950%

Contains less SodiumSodium

-96.4%

~equal in Potassium ~299mg

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.

Cheese sandwich

Cauliflower

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+616%
Contains more Vitamin B2Vitamin B2	+611.7%
Contains more Vitamin B3Vitamin B3	+528.2%
Contains more Vitamin B6Vitamin B6	+41.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+12.3%

Contains more Vitamin CVitamin C

+3113.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.667mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	9.166g	0.031g	61%
Vitamin C	1.5mg	48.2mg	52%
Phosphorus	382mg	44mg	48%
Selenium	24.3µg	0.6µg	43%
Manganese	1.083mg	0.155mg	40%
Fats	25g	0.28g	38%
Sodium	839mg	30mg	35%
Vitamin B2	0.427mg	0.06mg	28%
Iron	2.62mg	0.42mg	28%
Monounsaturated fat	10.351g	0.034g	26%
Vitamin B1	0.358mg	0.05mg	26%
Calories	497kcal	25kcal	24%
Carbs	58.2g	4.97g	18%
Saturated fat	4.129g	0.13g	18%
Calcium	204mg	22mg	18%
Vitamin B3	3.185mg	0.507mg	17%
Protein	9.8g	1.92g	16%
Copper	0.16mg	0.039mg	13%
Vitamin K		15.5µg	13%
Magnesium	54mg	15mg	9%
Choline		44.3mg	8%
Vitamin B6	0.261mg	0.184mg	6%
Zinc	0.87mg	0.27mg	5%
Vitamin B12	0.12µg	0µg	5%
Fiber	3.1g	2g	4%
Folate	64µg	57µg	2%
Vitamin A	21µg	0µg	2%
Cholesterol	7mg	0mg	2%
Vitamin B5	0.622mg	0.667mg	1%
Fructose		0.97g	1%
Vitamin E		0.08mg	1%
Net carbs	55.1g	2.97g	N/A
Potassium	306mg	299mg	0%
Sugar		1.91g	N/A
Tryptophan	0.13mg	0.02mg	0%
Threonine	0.298mg	0.076mg	0%
Isoleucine	0.383mg	0.071mg	0%
Leucine	0.698mg	0.106mg	0%
Lysine	0.344mg	0.217mg	0%
Methionine	0.167mg	0.02mg	0%
Phenylalanine	0.472mg	0.065mg	0%
Valine	0.438mg	0.125mg	0%
Histidine	0.219mg	0.056mg	0%
Omega-3 - ALA		0.015g	N/A
Omega-6 - Linoleic acid		0.013g	N/A