Dates vs. Cauliflower — In-Depth Nutrition Comparison
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Important differences between dates and cauliflower
- Dates have more fiber, copper, potassium, iron, and magnesium; however, cauliflower has more vitamin C, vitamin K, folate, and choline.
- Cauliflower's daily need coverage for vitamin C is 53% more.
- Dates have 5 times more copper than cauliflower. Dates have 0.206mg of copper, while cauliflower has 0.039mg.
The food varieties used in the comparison are Dates, deglet noor and Cauliflower, raw.
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 | +186.7% |
| Contains more CalciumCalcium | +77.3% |
| Contains more PotassiumPotassium | +119.4% |
| Contains more IronIron | +142.9% |
| Contains more CopperCopper | +428.2% |
| Contains more PhosphorusPhosphorus | +40.9% |
| Contains less SodiumSodium | -93.3% |
| Contains more ManganeseManganese | +69% |
| Contains more SeleniumSelenium | +400% |
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 B3Vitamin B3 | +151.3% |
| Contains more Vitamin CVitamin C | +11950% |
| Contains more Vitamin EVitamin E | +60% |
| Contains more Vitamin B5Vitamin B5 | +13.2% |
| Contains more Vitamin B6Vitamin B6 | +11.5% |
| Contains more Vitamin KVitamin K | +474.1% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +603.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0.4mg | 48.2mg | 53% |
| Fiber | 8g | 2g | 24% |
| Fructose | 19.56g | 0.97g | 23% |
| Carbs | 75.03g | 4.97g | 23% |
| Copper | 0.206mg | 0.039mg | 19% |
| Calories | 282kcal | 25kcal | 13% |
| Potassium | 656mg | 299mg | 11% |
| Vitamin K | 2.7µg | 15.5µg | 11% |
| Folate | 19µg | 57µg | 10% |
| Iron | 1.02mg | 0.42mg | 8% |
| Choline | 6.3mg | 44.3mg | 7% |
| Magnesium | 43mg | 15mg | 7% |
| Manganese | 0.262mg | 0.155mg | 5% |
| Vitamin B3 | 1.274mg | 0.507mg | 5% |
| Selenium | 3µg | 0.6µg | 4% |
| Phosphorus | 62mg | 44mg | 3% |
| Vitamin B5 | 0.589mg | 0.667mg | 2% |
| Calcium | 39mg | 22mg | 2% |
| Protein | 2.45g | 1.92g | 1% |
| Vitamin B6 | 0.165mg | 0.184mg | 1% |
| Sodium | 2mg | 30mg | 1% |
| Fats | 0.39g | 0.28g | 0% |
| Net carbs | 67.03g | 2.97g | N/A |
| Sugar | 63.35g | 1.91g | N/A |
| Zinc | 0.29mg | 0.27mg | 0% |
| Vitamin E | 0.05mg | 0.08mg | 0% |
| Vitamin B1 | 0.052mg | 0.05mg | 0% |
| Vitamin B2 | 0.066mg | 0.06mg | 0% |
| Saturated fat | 0.032g | 0.13g | 0% |
| Monounsaturated fat | 0.036g | 0.034g | 0% |
| Polyunsaturated fat | 0.019g | 0.031g | 0% |
| Tryptophan | 0.012mg | 0.02mg | 0% |
| Threonine | 0.043mg | 0.076mg | 0% |
| Isoleucine | 0.049mg | 0.071mg | 0% |
| Leucine | 0.084mg | 0.106mg | 0% |
| Lysine | 0.066mg | 0.217mg | 0% |
| Methionine | 0.022mg | 0.02mg | 0% |
| Phenylalanine | 0.05mg | 0.065mg | 0% |
| Valine | 0.071mg | 0.125mg | 0% |
| Histidine | 0.032mg | 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:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +27.6% |
| Contains more FatsFats | +39.3% |
| Contains more CarbsCarbs | +1409.7% |
| Contains more OtherOther | +110.5% |
| Contains more WaterWater | +348.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
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 | -75.4% |
| Contains more Poly. FatPolyunsaturated fat | +63.2% |
~equal in
Monounsaturated fat
~0.034g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
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 | +2013.8% |
| Contains more FructoseFructose | +1916.5% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
