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  6. Chicken meat vs. Cauliflower

Chicken meat vs. Cauliflower — In-Depth Nutrition Comparison

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The main differences between chicken meat and cauliflower

  • Chicken meat is richer in vitamin B3, selenium, phosphorus, vitamin B6, zinc, and vitamin B12, yet cauliflower is richer in vitamin C and folate.
  • Daily need coverage for vitamin C for cauliflower is 54% higher.

Food types used in this article are Chicken, broilers or fryers, meat and skin, cooked, roasted and Cauliflower, raw.

Infographic

Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
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 +53.3%
Contains more IronIron +200%
Contains more CopperCopper +69.2%
Contains more ZincZinc +618.5%
Contains more PhosphorusPhosphorus +313.6%
Contains more SeleniumSelenium +3883.3%
Contains more CalciumCalcium +46.7%
Contains more PotassiumPotassium +34.1%
Contains less SodiumSodium -63.4%
Contains more ManganeseManganese +675%

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 0% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
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 EVitamin E +237.5%
Contains more Vitamin B1Vitamin B1 +26%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +1574%
Contains more Vitamin B5Vitamin B5 +54.4%
Contains more Vitamin B6Vitamin B6 +117.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +48.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +545.8%
Contains more FolateFolate +1040%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 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 +1321.9%
Contains more FatsFats +4757.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +54.9%
~equal in Other ~0.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 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 +15605.9%
Contains more Poly. FatPolyunsaturated fat +9480.6%
Contains less Sat. FatSaturated fat -96.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken meat Cauliflower DV% diff.
Vitamin C 0mg 48.2mg 54%
Protein 27.3g 1.92g 51%
Vitamin B3 8.487mg 0.507mg 50%
Selenium 23.9µg 0.6µg 42%
Cholesterol 88mg 0mg 29%
Fats 13.6g 0.28g 20%
Polyunsaturated fat 2.97g 0.031g 20%
Phosphorus 182mg 44mg 20%
Saturated fat 3.79g 0.13g 17%
Vitamin B6 0.4mg 0.184mg 17%
Zinc 1.94mg 0.27mg 15%
Monounsaturated fat 5.34g 0.034g 13%
Folate 5µg 57µg 13%
Vitamin B12 0.3µg 0µg 13%
Vitamin K 2.4µg 15.5µg 11%
Calories 239kcal 25kcal 11%
Iron 1.26mg 0.42mg 11%
Fiber 0g 2g 8%
Vitamin B2 0.168mg 0.06mg 8%
Vitamin B5 1.03mg 0.667mg 7%
Manganese 0.02mg 0.155mg 6%
Vitamin A 48µg 0µg 5%
Choline 65.9mg 44.3mg 4%
Copper 0.066mg 0.039mg 3%
Sodium 82mg 30mg 2%
Magnesium 23mg 15mg 2%
Carbs 0g 4.97g 2%
Potassium 223mg 299mg 2%
Fructose 0.97g 1%
Vitamin B1 0.063mg 0.05mg 1%
Vitamin E 0.27mg 0.08mg 1%
Calcium 15mg 22mg 1%
Net carbs 0g 2.97g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 1.91g N/A
Tryptophan 0.305mg 0.02mg 0%
Threonine 1.128mg 0.076mg 0%
Isoleucine 1.362mg 0.071mg 0%
Leucine 1.986mg 0.106mg 0%
Lysine 2.223mg 0.217mg 0%
Methionine 0.726mg 0.02mg 0%
Phenylalanine 1.061mg 0.065mg 0%
Valine 1.325mg 0.125mg 0%
Histidine 0.802mg 0.056mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.04g 0g N/A
Omega-3 - ALA 0.015g N/A
Omega-3 - DPA 0.02g 0g 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
Chicken meat 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
36%
Chicken meat
30%
Cauliflower
Minerals Daily Need Coverage Score
38%
Chicken meat
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Chicken meat
Chicken meat is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Chicken meat
Chicken meat is relatively richer in minerals
Which food is richer in vitamins?
Chicken meat
Chicken meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 3.66g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.6)

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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.