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Corn, sweet, yellow, canned, vacuum pack, regular pack vs. Cauliflower — In-Depth Nutrition Comparison

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Differences between Corn, sweet, yellow, canned, vacuum pack, regular pack and Cauliflower

  • Corn, sweet, yellow, canned, vacuum pack, regular pack contains less Vitamin C, Vitamin K, and Vitamin B6 than Cauliflower.
  • Cauliflower's daily need coverage for Vitamin C is 45% higher.
  • Cauliflower contains 9 times less Sodium than Corn, sweet, yellow, canned, vacuum pack, regular pack. Corn, sweet, yellow, canned, vacuum pack, regular pack contains 272mg of Sodium, while Cauliflower contains 30mg.

The food types used in this comparison are Corn, sweet, yellow, canned, vacuum pack, regular pack and Cauliflower, raw.

Infographic

Corn, sweet, yellow, canned, vacuum pack, regular pack 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% 1.5% 16% 16% 16% 13% 27% 35% 8.7% 3.8%
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 CopperCopper +23.1%
Contains more ZincZinc +70.4%
Contains more PhosphorusPhosphorus +45.5%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +60.8%
Contains less SodiumSodium -89%
Contains more ManganeseManganese +131.3%
~equal in Iron ~0.42mg

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 27% 4.9% 0.8% 0% 10% 17% 22% 41% 13% 0% 0% 37% 12%
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 B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +130.2%
Contains more Vitamin CVitamin C +495.1%
Contains more Vitamin E Vitamin E +100%
Contains more Vitamin B1Vitamin B1 +22%
Contains more Vitamin B6Vitamin B6 +234.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +16.3%
Contains more CholineCholine +97.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.667mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 77%
Protein: 2.41 g
Fats: 0.5 g
Carbs: 19.44 g
Water: 76.58 g
Other: 1.07 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 +25.5%
Contains more FatsFats +78.6%
Contains more CarbsCarbs +291.1%
Contains more OtherOther +40.8%
Contains more WaterWater +20.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 32% 51%
Saturated Fat: Sat. Fat 0.077 g
Monounsaturated Fat: Mono. Fat 0.147 g
Polyunsaturated fat: Poly. Fat 0.237 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 less Sat. FatSaturated Fat -40.8%
Contains more Mono. FatMonounsaturated Fat +332.4%
Contains more Poly. FatPolyunsaturated fat +664.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
88% 6% 4% 2%
Starch: 0 g
Sucrose: 4.91 g
Glucose: 0.35 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0.1 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 MaltoseMaltose +∞%
Contains more GlucoseGlucose +168.6%
Contains more FructoseFructose +321.7%
~equal in Starch ~0g
~equal in Lactose ~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.
Corn, sweet, yellow, canned, vacuum pack, regular pack Cauliflower
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn, sweet, yellow, canned, vacuum pack, regular pack Cauliflower Opinion
Calories 79kcal 25kcal Corn, sweet, yellow, canned, vacuum pack, regular pack
Protein 2.41g 1.92g Corn, sweet, yellow, canned, vacuum pack, regular pack
Fats 0.5g 0.28g Corn, sweet, yellow, canned, vacuum pack, regular pack
Vitamin C 8.1mg 48.2mg Cauliflower
Net carbs 17.44g 2.97g Corn, sweet, yellow, canned, vacuum pack, regular pack
Carbs 19.44g 4.97g Corn, sweet, yellow, canned, vacuum pack, regular pack
Magnesium 23mg 15mg Corn, sweet, yellow, canned, vacuum pack, regular pack
Calcium 5mg 22mg Cauliflower
Potassium 186mg 299mg Cauliflower
Iron 0.42mg 0.42mg
Sugar 5.59g 1.91g Cauliflower
Fiber 2g 2g
Copper 0.048mg 0.039mg Corn, sweet, yellow, canned, vacuum pack, regular pack
Zinc 0.46mg 0.27mg Corn, sweet, yellow, canned, vacuum pack, regular pack
Phosphorus 64mg 44mg Corn, sweet, yellow, canned, vacuum pack, regular pack
Sodium 272mg 30mg Cauliflower
Vitamin A 81IU 0IU Corn, sweet, yellow, canned, vacuum pack, regular pack
Vitamin A RAE 4µg 0µg Corn, sweet, yellow, canned, vacuum pack, regular pack
Vitamin E 0.04mg 0.08mg Cauliflower
Manganese 0.067mg 0.155mg Cauliflower
Selenium 0.7µg 0.6µg Corn, sweet, yellow, canned, vacuum pack, regular pack
Vitamin B1 0.041mg 0.05mg Cauliflower
Vitamin B2 0.073mg 0.06mg Corn, sweet, yellow, canned, vacuum pack, regular pack
Vitamin B3 1.167mg 0.507mg Corn, sweet, yellow, canned, vacuum pack, regular pack
Vitamin B5 0.675mg 0.667mg Corn, sweet, yellow, canned, vacuum pack, regular pack
Vitamin B6 0.055mg 0.184mg Cauliflower
Vitamin K 0µg 15.5µg Cauliflower
Folate 49µg 57µg Cauliflower
Choline 22.4mg 44.3mg Cauliflower
Saturated Fat 0.077g 0.13g Corn, sweet, yellow, canned, vacuum pack, regular pack
Monounsaturated Fat 0.147g 0.034g Corn, sweet, yellow, canned, vacuum pack, regular pack
Polyunsaturated fat 0.237g 0.031g Corn, sweet, yellow, canned, vacuum pack, regular pack
Tryptophan 0.017mg 0.02mg Cauliflower
Threonine 0.097mg 0.076mg Corn, sweet, yellow, canned, vacuum pack, regular pack
Isoleucine 0.097mg 0.071mg Corn, sweet, yellow, canned, vacuum pack, regular pack
Leucine 0.26mg 0.106mg Corn, sweet, yellow, canned, vacuum pack, regular pack
Lysine 0.102mg 0.217mg Cauliflower
Methionine 0.05mg 0.02mg Corn, sweet, yellow, canned, vacuum pack, regular pack
Phenylalanine 0.112mg 0.065mg Corn, sweet, yellow, canned, vacuum pack, regular pack
Valine 0.138mg 0.125mg Corn, sweet, yellow, canned, vacuum pack, regular pack
Histidine 0.066mg 0.056mg Corn, sweet, yellow, canned, vacuum pack, regular pack
Fructose 0.23g 0.97g Cauliflower
Omega-3 - ALA 0.015g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn, sweet, yellow, canned, vacuum pack, regular pack Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
14%
Corn, sweet, yellow, canned, vacuum pack, regular pack
30%
Cauliflower
Minerals Daily Need Coverage Score
15%
Corn, sweet, yellow, canned, vacuum pack, regular pack
13%
Cauliflower

Comparison summary

Which food is lower in Saturated Fat?
Corn, sweet, yellow, canned, vacuum pack, regular pack
Corn, sweet, yellow, canned, vacuum pack, regular pack is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Corn, sweet, yellow, canned, vacuum pack, regular pack
Corn, sweet, yellow, canned, vacuum pack, regular pack is lower in glycemic index (difference - 0)
Which food is cheaper?
Corn, sweet, yellow, canned, vacuum pack, regular pack
Corn, sweet, yellow, canned, vacuum pack, regular pack is cheaper (difference - $0.4)
Which food is richer in minerals?
Corn, sweet, yellow, canned, vacuum pack, regular pack
Corn, sweet, yellow, canned, vacuum pack, regular pack is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 3.68g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 242mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Corn, sweet, yellow, canned, vacuum pack, regular pack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169216/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.