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  6. Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt vs. Cauliflower

Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt vs. Cauliflower — In-Depth Nutrition Comparison

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How are Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt and Cauliflower different?

  • Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt is higher in Vitamin B3, however, Cauliflower is richer in Vitamin C, Vitamin K, Vitamin B5, Vitamin B6, and Folate.
  • Daily need coverage for Vitamin C from Cauliflower is 50% higher.
  • Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt contains 8 times more Sodium than Cauliflower. While Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt contains 245mg of Sodium, Cauliflower contains only 30mg.

Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt and Cauliflower, raw are the varieties used in this article.

Infographic

Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt 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 20% 0.9% 21% 18% 16% 17% 34% 32% 20% 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 +86.7%
Contains more IronIron +11.9%
Contains more CopperCopper +23.1%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +79.5%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +633.3%
Contains more PotassiumPotassium +28.3%
Contains less SodiumSodium -87.8%
~equal in Manganese ~0.155mg

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 12% 12% 1.4% 0% 7.5% 14% 25% 9.1% 23% 0% 0.75% 26% 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 B3Vitamin B3 +158.6%
Contains more Vitamin CVitamin C +1277.1%
Contains more Vitamin E Vitamin E +14.3%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin B5Vitamin B5 +341.7%
Contains more Vitamin B6Vitamin B6 +85.9%
Contains more Vitamin KVitamin K +5066.7%
Contains more FolateFolate +62.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 77%
Protein: 2.55 g
Fats: 0.67 g
Carbs: 18.71 g
Water: 77.03 g
Other: 1.04 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 +32.8%
Contains more FatsFats +139.3%
Contains more CarbsCarbs +276.5%
Contains more OtherOther +36.8%
Contains more WaterWater +19.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 32% 51%
Saturated Fat: Sat. Fat 0.066 g
Monounsaturated Fat: Mono. Fat 0.126 g
Polyunsaturated fat: Poly. Fat 0.203 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 -49.2%
Contains more Mono. FatMonounsaturated Fat +270.6%
Contains more Poly. FatPolyunsaturated fat +554.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
64% 16% 15% 6%
Starch: 0 g
Sucrose: 1.96 g
Glucose: 0.48 g
Fructose: 0.46 g
Lactose: 0 g
Maltose: 0.17 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 +95.8%
Contains more FructoseFructose +110.9%
~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, frozen, kernels, cut off cob, boiled, drained, with salt 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt Cauliflower Opinion
Calories 79kcal 25kcal Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Protein 2.55g 1.92g Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Fats 0.67g 0.28g Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Vitamin C 3.5mg 48.2mg Cauliflower
Net carbs 16.31g 2.97g Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Carbs 18.71g 4.97g Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Magnesium 28mg 15mg Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Calcium 3mg 22mg Cauliflower
Potassium 233mg 299mg Cauliflower
Iron 0.47mg 0.42mg Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Sugar 3.07g 1.91g Cauliflower
Fiber 2.4g 2g Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Copper 0.048mg 0.039mg Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Zinc 0.63mg 0.27mg Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Phosphorus 79mg 44mg Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Sodium 245mg 30mg Cauliflower
Vitamin A 199IU 0IU Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Vitamin A RAE 10µg 0µg Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Vitamin E 0.07mg 0.08mg Cauliflower
Manganese 0.155mg 0.155mg
Selenium 0.7µg 0.6µg Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Vitamin B1 0.03mg 0.05mg Cauliflower
Vitamin B2 0.062mg 0.06mg Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Vitamin B3 1.311mg 0.507mg Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Vitamin B5 0.151mg 0.667mg Cauliflower
Vitamin B6 0.099mg 0.184mg Cauliflower
Vitamin K 0.3µg 15.5µg Cauliflower
Folate 35µg 57µg Cauliflower
Choline 44.3mg Cauliflower
Saturated Fat 0.066g 0.13g Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Monounsaturated Fat 0.126g 0.034g Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Polyunsaturated fat 0.203g 0.031g Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Tryptophan 0.031mg 0.02mg Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Threonine 0.115mg 0.076mg Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Isoleucine 0.137mg 0.071mg Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Leucine 0.251mg 0.106mg Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Lysine 153mg 0.217mg Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Methionine 0.068mg 0.02mg Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Phenylalanine 0.131mg 0.065mg Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Valine 0.167mg 0.125mg Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Histidine 0.067mg 0.056mg Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Fructose 0.46g 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, frozen, kernels, cut off cob, boiled, drained, with salt 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
10%
Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
30%
Cauliflower
Minerals Daily Need Coverage Score
18%
Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
13%
Cauliflower

Comparison summary

Which food is lower in Saturated Fat?
Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt is lower in Saturated Fat (difference - 0.064g)
Which food is lower in glycemic index?
Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt is lower in glycemic index (difference - 0)
Which food is cheaper?
Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt is cheaper (difference - $0.4)
Which food is richer in minerals?
Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt
Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 1.16g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 215mg)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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, frozen, kernels, cut off cob, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169348/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.