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  6. Chestnut vs. Cauliflower

Chestnut vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between chestnut and cauliflower?

  • Chestnut is richer in copper, manganese, iron, potassium, magnesium, vitamin B1, and phosphorus, yet cauliflower is richer in vitamin C and vitamin B5.
  • Chestnut's daily need coverage for copper is 48% higher.
  • Chestnut has 6 times more manganese than cauliflower. Chestnut has 0.854mg of manganese, while cauliflower has 0.155mg.

We used Nuts, chestnuts, european, boiled, and steamed and Cauliflower, raw types in this comparison.

Infographic

Chestnut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 0%
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 +260%
Contains more CalciumCalcium +109.1%
Contains more PotassiumPotassium +139.1%
Contains more IronIron +311.9%
Contains more CopperCopper +1110.3%
Contains more PhosphorusPhosphorus +125%
Contains less SodiumSodium -10%
Contains more ManganeseManganese +451%
~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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 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 +196%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B3Vitamin B3 +44.2%
Contains more Vitamin B6Vitamin B6 +26.6%
Contains more Vitamin CVitamin C +80.5%
Contains more Vitamin B5Vitamin B5 +111.1%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chestnut Cauliflower DV% diff.
Copper 0.472mg 0.039mg 48%
Manganese 0.854mg 0.155mg 30%
Vitamin C 26.7mg 48.2mg 24%
Iron 1.73mg 0.42mg 16%
Vitamin K 15.5µg 13%
Potassium 715mg 299mg 12%
Magnesium 54mg 15mg 9%
Phosphorus 99mg 44mg 8%
Fiber 2g 8%
Vitamin B1 0.148mg 0.05mg 8%
Carbs 27.76g 4.97g 8%
Choline 44.3mg 8%
Vitamin B5 0.316mg 0.667mg 7%
Folate 38µg 57µg 5%
Calories 131kcal 25kcal 5%
Vitamin B6 0.233mg 0.184mg 4%
Polyunsaturated fat 0.545g 0.031g 3%
Vitamin B2 0.104mg 0.06mg 3%
Fats 1.38g 0.28g 2%
Calcium 46mg 22mg 2%
Fructose 0.97g 1%
Selenium 0.6µg 1%
Monounsaturated fat 0.476g 0.034g 1%
Saturated fat 0.26g 0.13g 1%
Vitamin E 0.08mg 1%
Vitamin B3 0.731mg 0.507mg 1%
Protein 2g 1.92g 0%
Net carbs 27.76g 2.97g N/A
Sugar 1.91g N/A
Zinc 0.25mg 0.27mg 0%
Sodium 27mg 30mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.022mg 0.02mg 0%
Threonine 0.071mg 0.076mg 0%
Isoleucine 0.079mg 0.071mg 0%
Leucine 0.118mg 0.106mg 0%
Lysine 0.118mg 0.217mg 0%
Methionine 0.047mg 0.02mg 0%
Phenylalanine 0.084mg 0.065mg 0%
Valine 0.112mg 0.125mg 0%
Histidine 0.055mg 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
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 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 FatsFats +392.9%
Contains more CarbsCarbs +458.6%
Contains more WaterWater +35.1%
~equal in Protein ~1.92g
~equal in Other ~0.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 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 +1300%
Contains more Poly. FatPolyunsaturated fat +1658.1%
Contains less Sat. FatSaturated fat -50%

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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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.