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Egg vs. Cauliflower — In-Depth Nutrition Comparison

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The main differences between eggs and cauliflower

  • Eggs are richer in copper, selenium, vitamin B12, choline, vitamin B2, phosphorus, and vitamin B5, yet cauliflower is richer in vitamin C.
  • Daily need coverage for copper for eggs is 218% higher.

Food types used in this article are Egg, whole, cooked, hard-boiled and Cauliflower, raw.

Infographic

Egg 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.
Egg
Egg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 +127.3%
Contains more IronIron +183.3%
Contains more CopperCopper +5028.2%
Contains more ZincZinc +288.9%
Contains more PhosphorusPhosphorus +290.9%
Contains more SeleniumSelenium +5033.3%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +137.3%
Contains less SodiumSodium -75.8%
Contains more ManganeseManganese +496.2%

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.
Egg
Egg
8
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 +1187.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +32%
Contains more Vitamin B2Vitamin B2 +755%
Contains more Vitamin B5Vitamin B5 +109.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +563.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +692.2%
Contains more Vitamin B6Vitamin B6 +52.1%
Contains more Vitamin KVitamin K +5066.7%
Contains more FolateFolate +29.5%

All nutrients comparison - raw data values

Nutrient Egg Cauliflower DV% diff.
Copper 2mg 0.039mg 218%
Cholesterol 373mg 0mg 124%
Selenium 30.8µg 0.6µg 55%
Vitamin C 0mg 48.2mg 54%
Vitamin B12 1.11µg 0µg 46%
Choline 293.8mg 44.3mg 45%
Vitamin B2 0.513mg 0.06mg 35%
Protein 12.58g 1.92g 21%
Phosphorus 172mg 44mg 18%
Vitamin A 149µg 0µg 17%
Fats 10.61g 0.28g 16%
Vitamin B5 1.398mg 0.667mg 15%
Saturated fat 3.267g 0.13g 14%
Vitamin K 0.3µg 15.5µg 13%
Vitamin D 87IU 0IU 11%
Vitamin D 2.2µg 0µg 11%
Monounsaturated fat 4.077g 0.034g 10%
Iron 1.19mg 0.42mg 10%
Polyunsaturated fat 1.414g 0.031g 9%
Fiber 0g 2g 8%
Calories 155kcal 25kcal 7%
Zinc 1.05mg 0.27mg 7%
Manganese 0.026mg 0.155mg 6%
Vitamin E 1.03mg 0.08mg 6%
Vitamin B6 0.121mg 0.184mg 5%
Potassium 126mg 299mg 5%
Sodium 124mg 30mg 4%
Vitamin B3 0.064mg 0.507mg 3%
Folate 44µg 57µg 3%
Calcium 50mg 22mg 3%
Fructose 0.97g 1%
Vitamin B1 0.066mg 0.05mg 1%
Magnesium 10mg 15mg 1%
Carbs 1.12g 4.97g 1%
Net carbs 1.12g 2.97g N/A
Sugar 1.12g 1.91g N/A
Tryptophan 0.153mg 0.02mg 0%
Threonine 0.604mg 0.076mg 0%
Isoleucine 0.686mg 0.071mg 0%
Leucine 1.075mg 0.106mg 0%
Lysine 0.904mg 0.217mg 0%
Methionine 0.392mg 0.02mg 0%
Phenylalanine 0.668mg 0.065mg 0%
Valine 0.767mg 0.125mg 0%
Histidine 0.298mg 0.056mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +555.2%
Contains more FatsFats +3689.3%
Contains more OtherOther +40.8%
Contains more CarbsCarbs +343.8%
Contains more WaterWater +23.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 +11891.2%
Contains more Poly. FatPolyunsaturated fat +4461.3%
Contains less Sat. FatSaturated fat -96%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.