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  6. Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt vs. Cauliflower

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

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Significant differences between Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt and Cauliflower

  • Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt has more Vitamin B1, and Vitamin B3, however, Cauliflower is richer in Vitamin C, Vitamin K, Vitamin B5, and Folate.
  • Cauliflower covers your daily Vitamin C needs 48% more than Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt.
  • Cauliflower has 8 times less Sodium than Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt. Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt has 240mg of Sodium, while Cauliflower has 30mg.

Specific food types used in this comparison are Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt and Cauliflower, raw.

Infographic

Corn, sweet, yellow, frozen, kernels on cob, cooked, 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 21% 0.9% 22% 23% 15% 17% 32% 31% 19% 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 +93.3%
Contains more IronIron +45.2%
Contains more CopperCopper +17.9%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +70.5%
Contains more SeleniumSelenium +16.7%
Contains more CalciumCalcium +633.3%
Contains more PotassiumPotassium +19.1%
Contains less SodiumSodium -87.5%
~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 16% 14% 1.6% 0% 44% 16% 28% 15% 52% 0% 1% 23% 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 B1Vitamin B1 +248%
Contains more Vitamin B2Vitamin B2 +15%
Contains more Vitamin B3Vitamin B3 +199.2%
Contains more Vitamin B6Vitamin B6 +21.7%
Contains more Vitamin CVitamin C +904.2%
Contains more Vitamin B5Vitamin B5 +166.8%
Contains more Vitamin KVitamin K +3775%
Contains more FolateFolate +83.9%
~equal in Vitamin E ~0.08mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 22% 73%
Protein: 3.11 g
Fats: 0.74 g
Carbs: 22.33 g
Water: 73.2 g
Other: 0.62 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 +62%
Contains more FatsFats +164.3%
Contains more CarbsCarbs +349.3%
Contains more WaterWater +25.8%
Contains more OtherOther +22.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 32% 51%
Saturated Fat: Sat. Fat 0.114 g
Monounsaturated Fat: Mono. Fat 0.216 g
Polyunsaturated fat: Poly. Fat 0.348 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 -12.3%
Contains more Mono. FatMonounsaturated Fat +535.3%
Contains more Poly. FatPolyunsaturated fat +1022.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
64% 16% 15% 6%
Starch: 0 g
Sucrose: 2.29 g
Glucose: 0.56 g
Fructose: 0.53 g
Lactose: 0 g
Maltose: 0.2 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 +67.9%
Contains more FructoseFructose +83%
~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 on cob, cooked, 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt Cauliflower Opinion
Calories 94kcal 25kcal Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Protein 3.11g 1.92g Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Fats 0.74g 0.28g Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Vitamin C 4.8mg 48.2mg Cauliflower
Net carbs 19.53g 2.97g Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Carbs 22.33g 4.97g Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Magnesium 29mg 15mg Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Calcium 3mg 22mg Cauliflower
Potassium 251mg 299mg Cauliflower
Iron 0.61mg 0.42mg Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Sugar 3.59g 1.91g Cauliflower
Fiber 2.8g 2g Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Copper 0.046mg 0.039mg Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Zinc 0.63mg 0.27mg Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Phosphorus 75mg 44mg Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Sodium 240mg 30mg Cauliflower
Vitamin A 232IU 0IU Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Vitamin A RAE 12µg 0µg Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Vitamin E 0.08mg 0.08mg
Manganese 0.142mg 0.155mg Cauliflower
Selenium 0.7µg 0.6µg Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Vitamin B1 0.174mg 0.05mg Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Vitamin B2 0.069mg 0.06mg Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Vitamin B3 1.517mg 0.507mg Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Vitamin B5 0.25mg 0.667mg Cauliflower
Vitamin B6 0.224mg 0.184mg Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Vitamin K 0.4µg 15.5µg Cauliflower
Folate 31µg 57µg Cauliflower
Choline 44.3mg Cauliflower
Saturated Fat 0.114g 0.13g Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Monounsaturated Fat 0.216g 0.034g Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Polyunsaturated fat 0.348g 0.031g Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Tryptophan 0.022mg 0.02mg Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Threonine 0.125mg 0.076mg Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Isoleucine 0.125mg 0.071mg Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Leucine 0.336mg 0.106mg Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Lysine 0.132mg 0.217mg Cauliflower
Methionine 0.065mg 0.02mg Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Phenylalanine 0.145mg 0.065mg Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Valine 0.179mg 0.125mg Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Histidine 0.086mg 0.056mg Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Fructose 0.53g 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 on cob, cooked, 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
16%
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
30%
Cauliflower
Minerals Daily Need Coverage Score
18%
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
13%
Cauliflower

Comparison summary

Which food is lower in Saturated Fat?
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt is lower in glycemic index (difference - 0)
Which food is cheaper?
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt is cheaper (difference - $0.4)
Which food is richer in minerals?
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt
Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 1.68g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 210mg)
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, frozen, kernels on cob, cooked, boiled, drained, with salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169349/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.