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Crackers vs. Cauliflower — In-Depth Nutrition Comparison

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The main differences between crackers and cauliflower

  • Crackers are richer in iron, vitamin K, vitamin B1, vitamin B2, phosphorus, vitamin B3, and vitamin E, yet cauliflower is richer in vitamin C.
  • Daily need coverage for vitamin C for cauliflower is 54% higher.
  • Crackers contain 43 times more saturated fat than cauliflower. Crackers contain 5.562g of saturated fat, while cauliflower contains 0.13g.

Food types used in this article are Crackers, standard snack-type, regular and Cauliflower, raw.

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 +20%
Contains more CalciumCalcium +445.5%
Contains more IronIron +859.5%
Contains more CopperCopper +166.7%
Contains more ZincZinc +81.5%
Contains more PhosphorusPhosphorus +463.6%
Contains more ManganeseManganese +216.8%
Contains more SeleniumSelenium +1016.7%
Contains more PotassiumPotassium +153.4%
Contains less SodiumSodium -95.9%

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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 EVitamin E +3687.5%
Contains more Vitamin B1Vitamin B1 +732%
Contains more Vitamin B2Vitamin B2 +660%
Contains more Vitamin B3Vitamin B3 +758.4%
Contains more Vitamin KVitamin K +347.1%
Contains more FolateFolate +61.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +60%
Contains more Vitamin B6Vitamin B6 +192.1%
Contains more CholineCholine +361.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +245.8%
Contains more FatsFats +9339.3%
Contains more CarbsCarbs +1133.4%
Contains more OtherOther +227.6%
Contains more WaterWater +2832.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 +19173.5%
Contains more Poly. FatPolyunsaturated fat +42277.4%
Contains less Sat. FatSaturated fat -97.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +100%
Contains more FructoseFructose +234.5%
~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.
Crackers Cauliflower
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crackers Cauliflower DV% diff.
Polyunsaturated fat 13.137g 0.031g 87%
Vitamin C 0mg 48.2mg 54%
Iron 4.03mg 0.42mg 45%
Vitamin K 69.3µg 15.5µg 45%
Fats 26.43g 0.28g 40%
Vitamin B1 0.416mg 0.05mg 31%
Vitamin B2 0.456mg 0.06mg 30%
Sodium 726mg 30mg 30%
Phosphorus 248mg 44mg 29%
Saturated fat 5.562g 0.13g 25%
Calories 510kcal 25kcal 24%
Vitamin B3 4.352mg 0.507mg 24%
Starch 49.69g 20%
Vitamin E 3.03mg 0.08mg 20%
Carbs 61.3g 4.97g 19%
Monounsaturated fat 6.553g 0.034g 16%
Manganese 0.491mg 0.155mg 15%
Selenium 6.7µg 0.6µg 11%
Calcium 120mg 22mg 10%
Protein 6.64g 1.92g 9%
Vitamin B6 0.063mg 0.184mg 9%
Folate 92µg 57µg 9%
Copper 0.104mg 0.039mg 7%
Choline 9.6mg 44.3mg 6%
Vitamin B5 0.417mg 0.667mg 5%
Potassium 118mg 299mg 5%
Zinc 0.49mg 0.27mg 2%
Fructose 0.29g 0.97g 1%
Magnesium 18mg 15mg 1%
Fiber 2.3g 2g 1%
Net carbs 59g 2.97g N/A
Sugar 8.18g 1.91g N/A
Trans fat 1.076g 0g N/A
Tryptophan 0.084mg 0.02mg 0%
Threonine 0.193mg 0.076mg 0%
Isoleucine 0.246mg 0.071mg 0%
Leucine 0.471mg 0.106mg 0%
Lysine 0.103mg 0.217mg 0%
Methionine 0.112mg 0.02mg 0%
Phenylalanine 0.331mg 0.065mg 0%
Valine 0.294mg 0.125mg 0%
Histidine 0.145mg 0.056mg 0%
Omega-3 - ALA 1.485g 0.015g N/A
Omega-6 - Gamma-linoleic acid 0.062g 0g N/A
Omega-6 - Eicosadienoic acid 0.009g 0g N/A
Omega-6 - Linoleic acid 11.48g 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
49%
Crackers
30%
Cauliflower
Minerals Daily Need Coverage Score
56%
Crackers
13%
Cauliflower

Comparison summary

Which food is richer in minerals?
Crackers
Crackers is relatively richer in minerals
Which food is lower in glycemic index?
Crackers
Crackers is lower in glycemic index (difference - 63)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 6.27g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 696mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 5.432g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $2)
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.