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  6. Corn, sweet, yellow, frozen, kernels on cob, unprepared vs. Cauliflower

Corn, sweet, yellow, frozen, kernels on cob, unprepared vs. Cauliflower — In-Depth Nutrition Comparison

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A recap on the differences between corn, sweet, yellow, frozen, kernels on cob, unprepared and cauliflower

  • Corn, sweet, yellow, frozen, kernels on cob, unprepared has more vitamin B3 and phosphorus; however, cauliflower is higher in vitamin C, vitamin K, and vitamin B5.
  • Cauliflower covers your daily vitamin C needs 46% more than corn, sweet, yellow, frozen, kernels on cob, unprepared.
  • Cauliflower contains 3 times less vitamin B3 than corn, sweet, yellow, frozen, kernels on cob, unprepared. Corn, sweet, yellow, frozen, kernels on cob, unprepared contains 1.681mg of vitamin B3, while cauliflower contains 0.507mg.
  • Cauliflower has less sugar.

Food varieties used in this article are Corn, sweet, yellow, frozen, kernels on cob, unprepared and Cauliflower, raw.

Infographic

Corn, sweet, yellow, frozen, kernels on cob, unprepared 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 23% 1.2% 26% 26% 17% 19% 37% 0.65% 21% 4.4%
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 +113.3%
Contains more IronIron +61.9%
Contains more CopperCopper +30.8%
Contains more ZincZinc +159.3%
Contains more PhosphorusPhosphorus +97.7%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +33.3%
Contains more CalciumCalcium +450%
~equal in Potassium ~299mg
~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 24% 4% 1.8% 0% 26% 20% 32% 18% 41% 0% 1% 30% 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 EVitamin E +12.5%
Contains more Vitamin B1Vitamin B1 +106%
Contains more Vitamin B2Vitamin B2 +46.7%
Contains more Vitamin B3Vitamin B3 +231.6%
Contains more Vitamin CVitamin C +569.4%
Contains more Vitamin B5Vitamin B5 +127.6%
Contains more Vitamin KVitamin K +3775%
Contains more FolateFolate +42.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.184mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn, sweet, yellow, frozen, kernels on cob, unprepared Cauliflower DV% diff.
Vitamin C 7.2mg 48.2mg 46%
Vitamin K 0.4µg 15.5µg 13%
Choline 44.3mg 8%
Vitamin B5 0.293mg 0.667mg 7%
Vitamin B3 1.681mg 0.507mg 7%
Carbs 23.5g 4.97g 6%
Phosphorus 87mg 44mg 6%
Calories 98kcal 25kcal 4%
Vitamin B1 0.103mg 0.05mg 4%
Magnesium 32mg 15mg 4%
Folate 40µg 57µg 4%
Zinc 0.7mg 0.27mg 4%
Iron 0.68mg 0.42mg 3%
Fiber 2.8g 2g 3%
Protein 3.28g 1.92g 3%
Polyunsaturated fat 0.367g 0.031g 2%
Vitamin B2 0.088mg 0.06mg 2%
Calcium 4mg 22mg 2%
Fats 0.78g 0.28g 1%
Fructose 0.56g 0.97g 1%
Vitamin A 12µg 0µg 1%
Sodium 5mg 30mg 1%
Copper 0.051mg 0.039mg 1%
Net carbs 20.7g 2.97g N/A
Potassium 294mg 299mg 0%
Sugar 3.78g 1.91g N/A
Vitamin E 0.09mg 0.08mg 0%
Manganese 0.158mg 0.155mg 0%
Selenium 0.8µg 0.6µg 0%
Vitamin B6 0.179mg 0.184mg 0%
Saturated fat 0.12g 0.13g 0%
Monounsaturated fat 0.228g 0.034g 0%
Tryptophan 0.023mg 0.02mg 0%
Threonine 0.132mg 0.076mg 0%
Isoleucine 0.132mg 0.071mg 0%
Leucine 0.354mg 0.106mg 0%
Lysine 0.139mg 0.217mg 0%
Methionine 0.068mg 0.02mg 0%
Phenylalanine 0.152mg 0.065mg 0%
Valine 0.188mg 0.125mg 0%
Histidine 0.09mg 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
3% 24% 72%
Protein: 3.28 g
Fats: 0.78 g
Carbs: 23.5 g
Water: 71.79 g
Other: 0.65 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 +70.8%
Contains more FatsFats +178.6%
Contains more CarbsCarbs +372.8%
Contains more WaterWater +28.2%
Contains more OtherOther +16.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 32% 51%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.228 g
Polyunsaturated fat: Poly. Fat 0.367 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 +570.6%
Contains more Poly. FatPolyunsaturated fat +1083.9%
~equal in Saturated fat ~0.13g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
64% 16% 15% 6%
Starch: 0 g
Sucrose: 2.41 g
Glucose: 0.59 g
Fructose: 0.56 g
Lactose: 0 g
Maltose: 0.21 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 +59.3%
Contains more FructoseFructose +73.2%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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, unprepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168400/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.