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Currant vs. Cauliflower — In-Depth Nutrition Comparison

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How are currants and cauliflower different?

  • Currants are higher in fiber, copper, and iron; however, cauliflower is richer in folate, vitamin B5, vitamin B6, vitamin C, and choline.
  • Daily need coverage for folate for cauliflower is 12% higher.
  • Currants contain 4 times more sugar than cauliflower. While currants contain 7.37g of sugar, cauliflower contains only 1.91g.

Currants, red and white, raw and Cauliflower, raw are the varieties used in this article.

Infographic

Currant vs Cauliflower 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
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 CalciumCalcium +50%
Contains more IronIron +138.1%
Contains more CopperCopper +174.4%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +20%
Contains more MagnesiumMagnesium +15.4%
Contains more ZincZinc +17.4%
~equal in Potassium ~299mg
~equal in Phosphorus ~44mg
~equal in Selenium ~0.6µg

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
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 +25%
Contains more Vitamin CVitamin C +17.6%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +407%
Contains more Vitamin B5Vitamin B5 +942.2%
Contains more Vitamin B6Vitamin B6 +162.9%
Contains more Vitamin KVitamin K +40.9%
Contains more FolateFolate +612.5%
Contains more CholineCholine +482.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 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 CarbsCarbs +177.7%
Contains more ProteinProtein +37.1%
Contains more FatsFats +40%
Contains more OtherOther +16.9%
~equal in Water ~92.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 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 -86.9%
Contains more Poly. FatPolyunsaturated fat +183.9%
Contains more Mono. FatMonounsaturated fat +21.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
8% 44% 48%
Starch: 0 g
Sucrose: 0.61 g
Glucose: 3.22 g
Fructose: 3.53 g
Lactose: 0 g
Maltose: 0 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 GlucoseGlucose +242.6%
Contains more FructoseFructose +263.9%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~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.
Currant Cauliflower
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Currant Cauliflower DV% diff.
Vitamin B5 0.064mg 0.667mg 12%
Folate 8µg 57µg 12%
Vitamin B6 0.07mg 0.184mg 9%
Fiber 4.3g 2g 9%
Copper 0.107mg 0.039mg 8%
Vitamin C 41mg 48.2mg 8%
Choline 7.6mg 44.3mg 7%
Iron 1mg 0.42mg 7%
Vitamin K 11µg 15.5µg 4%
Fructose 3.53g 0.97g 3%
Vitamin B3 0.1mg 0.507mg 3%
Carbs 13.8g 4.97g 3%
Calories 56kcal 25kcal 2%
Manganese 0.186mg 0.155mg 1%
Saturated fat 0.017g 0.13g 1%
Protein 1.4g 1.92g 1%
Vitamin B1 0.04mg 0.05mg 1%
Vitamin B2 0.05mg 0.06mg 1%
Sodium 1mg 30mg 1%
Potassium 275mg 299mg 1%
Calcium 33mg 22mg 1%
Fats 0.2g 0.28g 0%
Net carbs 9.5g 2.97g N/A
Magnesium 13mg 15mg 0%
Sugar 7.37g 1.91g N/A
Zinc 0.23mg 0.27mg 0%
Phosphorus 44mg 44mg 0%
Vitamin E 0.1mg 0.08mg 0%
Vitamin A 2µg 0µg 0%
Selenium 0.6µg 0.6µg 0%
Monounsaturated fat 0.028g 0.034g 0%
Polyunsaturated fat 0.088g 0.031g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant 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
17%
Currant
30%
Cauliflower
Minerals Daily Need Coverage Score
17%
Currant
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Currant
Currant is lower in Saturated fat (difference - 0.113g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 25)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 5.46g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.1)
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)
Which food is richer in minerals?
?
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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.