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Chocolate vs. Cauliflower — In-Depth Nutrition Comparison

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What are the differences between chocolate and cauliflower?

  • Chocolate is higher in copper, iron, manganese, magnesium, phosphorus, fiber, zinc, and vitamin B12, yet cauliflower is higher in vitamin B6.
  • Chocolate's daily need coverage for copper is 110% more.
  • The amount of saturated fat in cauliflower is lower.

We used Chocolate, dark, 45- 59% cacao solids and Cauliflower, raw types in this article.

Infographic

Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 +873.3%
Contains more CalciumCalcium +154.5%
Contains more PotassiumPotassium +87%
Contains more IronIron +1809.5%
Contains more CopperCopper +2535.9%
Contains more ZincZinc +644.4%
Contains more PhosphorusPhosphorus +368.2%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +815.5%
Contains more SeleniumSelenium +400%

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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 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 EVitamin E +575%
Contains more Vitamin B3Vitamin B3 +43%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B5Vitamin B5 +124.6%
Contains more Vitamin B6Vitamin B6 +338.1%
Contains more Vitamin KVitamin K +91.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 +154.2%
Contains more FatsFats +11071.4%
Contains more CarbsCarbs +1130.8%
Contains more OtherOther +123.7%
Contains more WaterWater +9391.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 +27958.8%
Contains more Poly. FatPolyunsaturated fat +3422.6%
Contains less Sat. FatSaturated fat -99.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 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 LactoseLactose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Maltose ~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.
Chocolate Cauliflower
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Chocolate Cauliflower DV% diff.
Copper 1.028mg 0.039mg 110%
Iron 8.02mg 0.42mg 95%
Saturated fat 18.519g 0.13g 84%
Manganese 1.419mg 0.155mg 55%
Vitamin C 48.2mg 54%
Fats 31.28g 0.28g 48%
Magnesium 146mg 15mg 31%
Calories 546kcal 25kcal 26%
Monounsaturated fat 9.54g 0.034g 24%
Phosphorus 206mg 44mg 23%
Fiber 7g 2g 20%
Carbs 61.17g 4.97g 19%
Zinc 2.01mg 0.27mg 16%
Folate 57µg 14%
Caffeine 43mg 0mg 11%
Vitamin B6 0.042mg 0.184mg 11%
Vitamin B12 0.23µg 0µg 10%
Potassium 559mg 299mg 8%
Choline 44.3mg 8%
Polyunsaturated fat 1.092g 0.031g 7%
Vitamin B5 0.297mg 0.667mg 7%
Vitamin K 8.1µg 15.5µg 6%
Protein 4.88g 1.92g 6%
Selenium 3µg 0.6µg 4%
Vitamin E 0.54mg 0.08mg 3%
Calcium 56mg 22mg 3%
Cholesterol 8mg 0mg 3%
Vitamin B1 0.025mg 0.05mg 2%
Fructose 0g 0.97g 1%
Vitamin B3 0.725mg 0.507mg 1%
Vitamin B2 0.05mg 0.06mg 1%
Net carbs 54.17g 2.97g N/A
Sugar 47.9g 1.91g N/A
Sodium 24mg 30mg 0%
Vitamin A 2µg 0µg 0%
Trans fat 0.112g 0g N/A
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.085g 0.015g N/A
Omega-6 - Eicosadienoic acid 0.001g 0g N/A
Omega-6 - Linoleic acid 0.947g 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate 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
9%
Chocolate
30%
Cauliflower
Minerals Daily Need Coverage Score
116%
Chocolate
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Chocolate
Chocolate contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 45.99g)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 18.389g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.6)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.