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  6. Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt vs. Cauliflower

Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt vs. Cauliflower — In-Depth Nutrition Comparison

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The main differences between corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt and cauliflower

  • Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt is richer in vitamin B3, yet cauliflower is richer in vitamin C, vitamin K, vitamin B5, vitamin B6, and folate.
  • Daily need coverage for vitamin C for cauliflower is 50% higher.
  • Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt contains 3 times more vitamin B3 than cauliflower. Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt contains 1.311mg of vitamin B3, while cauliflower contains 0.507mg.

Food types used in this article are Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt and Cauliflower, raw.

Infographic

Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without 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% 0.13% 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 less SodiumSodium -96.7%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +633.3%
Contains more PotassiumPotassium +28.3%
~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% 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 B3Vitamin B3 +158.6%
Contains more Vitamin CVitamin C +1277.1%
Contains more Vitamin EVitamin 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%
Contains more CholineCholine +101.4%
~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: 19.3 g
Water: 77.03 g
Other: 0.45 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 +288.3%
Contains more WaterWater +19.5%
Contains more OtherOther +68.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 32% 51%
Saturated Fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.197 g
Polyunsaturated fat: Poly. Fat 0.318 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 -20.8%
Contains more Mono. FatMonounsaturated fat +479.4%
Contains more Poly. FatPolyunsaturated fat +925.8%

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, without salt Cauliflower
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar 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, without salt Cauliflower Opinion
Calories 81kcal 25kcal Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Protein 2.55g 1.92g Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Fats 0.67g 0.28g Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Vitamin C 3.5mg 48.2mg Cauliflower
Net carbs 16.9g 2.97g Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Carbs 19.3g 4.97g Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Magnesium 28mg 15mg Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Calcium 3mg 22mg Cauliflower
Potassium 233mg 299mg Cauliflower
Iron 0.47mg 0.42mg Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Sugar 3.07g 1.91g Cauliflower
Fiber 2.4g 2g Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Copper 0.048mg 0.039mg Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Zinc 0.63mg 0.27mg Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Phosphorus 79mg 44mg Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Sodium 1mg 30mg Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Vitamin A 199IU 0IU Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Vitamin A 10µg 0µg Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without 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, without salt
Vitamin B1 0.03mg 0.05mg Cauliflower
Vitamin B2 0.062mg 0.06mg Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Vitamin B3 1.311mg 0.507mg Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without 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 22mg 44.3mg Cauliflower
Saturated Fat 0.103g 0.13g Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Monounsaturated fat 0.197g 0.034g Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Polyunsaturated fat 0.318g 0.031g Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Tryptophan 0.031mg 0.02mg Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Threonine 0.115mg 0.076mg Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Isoleucine 0.137mg 0.071mg Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Leucine 0.251mg 0.106mg Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Lysine 153mg 0.217mg Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Methionine 0.068mg 0.02mg Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Phenylalanine 0.131mg 0.065mg Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Valine 0.167mg 0.125mg Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Histidine 0.067mg 0.056mg Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without 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, without 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
11%
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
30%
Cauliflower
Minerals Daily Need Coverage Score
15%
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt is lower in glycemic index (difference - 0)
Which food is cheaper?
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt is cheaper (difference - $0.4)
Which food is richer in minerals?
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 1.16g)
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, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168399/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.