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  6. Olive oil vs. Cauliflower

Olive oil vs. Cauliflower — In-Depth Nutrition Comparison

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How are olive oil and cauliflower different?

  • Olive oil is richer in vitamin E and vitamin K, while cauliflower is higher in vitamin C, folate, vitamin B6, vitamin B5, potassium, choline, and fiber.
  • Olive oil covers your daily need for vitamin E, 95% more than cauliflower.
  • Olive oil contains 106 times more saturated fat than cauliflower. Olive oil contains 13.808g of saturated fat, while cauliflower contains 0.13g.

Oil, olive, salad or cooking and Cauliflower, raw types were used in this article.

Infographic

Olive oil 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 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 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 IronIron +33.3%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +2100%
Contains more PotassiumPotassium +29800%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
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 EVitamin E +17837.5%
Contains more Vitamin KVitamin K +288.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +14666.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Olive oil Cauliflower DV% diff.
Monounsaturated fat 72.961g 0.034g 182%
Fats 100g 0.28g 153%
Vitamin E 14.35mg 0.08mg 95%
Polyunsaturated fat 10.523g 0.031g 70%
Saturated fat 13.808g 0.13g 62%
Vitamin C 0mg 48.2mg 54%
Calories 884kcal 25kcal 43%
Vitamin K 60.2µg 15.5µg 37%
Vitamin B6 0mg 0.184mg 14%
Folate 0µg 57µg 14%
Vitamin B5 0mg 0.667mg 13%
Potassium 1mg 299mg 9%
Fiber 0g 2g 8%
Choline 0.3mg 44.3mg 8%
Manganese 0mg 0.155mg 7%
Phosphorus 0mg 44mg 6%
Vitamin B2 0mg 0.06mg 5%
Protein 0g 1.92g 4%
Copper 0mg 0.039mg 4%
Magnesium 0mg 15mg 4%
Vitamin B1 0mg 0.05mg 4%
Vitamin B3 0mg 0.507mg 3%
Zinc 0mg 0.27mg 2%
Iron 0.56mg 0.42mg 2%
Calcium 1mg 22mg 2%
Carbs 0g 4.97g 2%
Selenium 0µg 0.6µg 1%
Fructose 0.97g 1%
Sodium 2mg 30mg 1%
Net carbs 0g 2.97g N/A
Sugar 0g 1.91g N/A
Tryptophan 0mg 0.02mg 0%
Threonine 0mg 0.076mg 0%
Isoleucine 0mg 0.071mg 0%
Leucine 0mg 0.106mg 0%
Lysine 0mg 0.217mg 0%
Methionine 0mg 0.02mg 0%
Phenylalanine 0mg 0.065mg 0%
Valine 0mg 0.125mg 0%
Histidine 0mg 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 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 FatsFats +35614.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 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 +214491.2%
Contains more Poly. FatPolyunsaturated fat +33845.2%
Contains less Sat. FatSaturated fat -99.1%

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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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.