Crouton vs. Cauliflower — In-Depth Nutrition Comparison
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What are the differences between crouton and cauliflower?
- Crouton is higher in selenium, vitamin B1, iron, vitamin B3, folate, vitamin B2, manganese, and copper, yet cauliflower is higher in vitamin C.
- Crouton's daily need coverage for selenium is 67% more.
- Crouton has 23 times more sodium than cauliflower. While crouton has 698mg of sodium, cauliflower has only 30mg.
We used Croutons, plain and Cauliflower, raw types in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +106.7% |
| Contains more CalciumCalcium | +245.5% |
| Contains more IronIron | +871.4% |
| Contains more CopperCopper | +317.9% |
| Contains more ZincZinc | +229.6% |
| Contains more PhosphorusPhosphorus | +161.4% |
| Contains more ManganeseManganese | +222.6% |
| Contains more SeleniumSelenium | +6150% |
| Contains more PotassiumPotassium | +141.1% |
| Contains less SodiumSodium | -95.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +1146% |
| Contains more Vitamin B2Vitamin B2 | +353.3% |
| Contains more Vitamin B3Vitamin B3 | +972.8% |
| Contains more FolateFolate | +131.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +55.5% |
| Contains more Vitamin B6Vitamin B6 | +607.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 37.5µg | 0.6µg | 67% |
| Vitamin C | 0mg | 48.2mg | 54% |
| Vitamin B1 | 0.623mg | 0.05mg | 48% |
| Iron | 4.08mg | 0.42mg | 46% |
| Vitamin B3 | 5.439mg | 0.507mg | 31% |
| Sodium | 698mg | 30mg | 29% |
| Carbs | 73.5g | 4.97g | 23% |
| Protein | 11.9g | 1.92g | 20% |
| Folate | 132µg | 57µg | 19% |
| Calories | 407kcal | 25kcal | 19% |
| Vitamin B2 | 0.272mg | 0.06mg | 16% |
| Manganese | 0.5mg | 0.155mg | 15% |
| Copper | 0.163mg | 0.039mg | 14% |
| Vitamin K | 15.5µg | 13% | |
| Vitamin B6 | 0.026mg | 0.184mg | 12% |
| Fiber | 5.1g | 2g | 12% |
| Phosphorus | 115mg | 44mg | 10% |
| Fats | 6.6g | 0.28g | 10% |
| Monounsaturated fat | 3.059g | 0.034g | 8% |
| Choline | 44.3mg | 8% | |
| Polyunsaturated fat | 1.273g | 0.031g | 8% |
| Zinc | 0.89mg | 0.27mg | 6% |
| Saturated fat | 1.51g | 0.13g | 6% |
| Vitamin B5 | 0.429mg | 0.667mg | 5% |
| Calcium | 76mg | 22mg | 5% |
| Potassium | 124mg | 299mg | 5% |
| Magnesium | 31mg | 15mg | 4% |
| Fructose | 0.97g | 1% | |
| Vitamin E | 0.08mg | 1% | |
| Net carbs | 68.4g | 2.97g | N/A |
| Sugar | 1.91g | N/A | |
| Tryptophan | 0.14mg | 0.02mg | 0% |
| Threonine | 0.337mg | 0.076mg | 0% |
| Isoleucine | 0.456mg | 0.071mg | 0% |
| Leucine | 0.832mg | 0.106mg | 0% |
| Lysine | 0.278mg | 0.217mg | 0% |
| Methionine | 0.211mg | 0.02mg | 0% |
| Phenylalanine | 0.586mg | 0.065mg | 0% |
| Valine | 0.514mg | 0.125mg | 0% |
| Histidine | 0.255mg | 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
Protein:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +519.8% |
| Contains more FatsFats | +2257.1% |
| Contains more CarbsCarbs | +1378.9% |
| Contains more OtherOther | +228.9% |
| Contains more WaterWater | +1574% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 g
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 | +8897.1% |
| Contains more Poly. FatPolyunsaturated fat | +4006.5% |
| Contains less Sat. FatSaturated fat | -91.4% |
