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  6. English muffin vs. Cauliflower

English muffin vs. Cauliflower — In-Depth Nutrition Comparison

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The main differences between English muffins and cauliflower

  • English muffins are richer in phosphorus, vitamin B1, copper, manganese, vitamin B2, vitamin B3, and iron, yet cauliflower is richer in vitamin C and vitamin B6.
  • Daily need coverage for vitamin C for cauliflower is 53% higher.
  • English muffins contain 15 times more sodium than cauliflower. English muffins contain 464mg of sodium, while cauliflower contains 30mg.

Food types used in this article are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Cauliflower, raw.

Infographic

English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
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 +40%
Contains more CalciumCalcium +136.4%
Contains more IronIron +111.9%
Contains more CopperCopper +230.8%
Contains more ZincZinc +159.3%
Contains more PhosphorusPhosphorus +202.3%
Contains more ManganeseManganese +130.3%
Contains more PotassiumPotassium +128.2%
Contains less SodiumSodium -93.5%

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
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 B1Vitamin B1 +262%
Contains more Vitamin B2Vitamin B2 +156.7%
Contains more Vitamin B3Vitamin B3 +208.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +48100%
Contains more Vitamin B5Vitamin B5 +49.6%
Contains more Vitamin B6Vitamin B6 +327.9%
Contains more FolateFolate +54.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Cauliflower DV% diff.
Vitamin C 0.1mg 48.2mg 53%
Sodium 464mg 30mg 19%
Carbs 46g 4.97g 14%
Phosphorus 133mg 44mg 13%
Vitamin K 15.5µg 13%
Protein 7.7g 1.92g 12%
Calories 235kcal 25kcal 11%
Vitamin B6 0.043mg 0.184mg 11%
Vitamin B1 0.181mg 0.05mg 11%
Copper 0.129mg 0.039mg 10%
Manganese 0.357mg 0.155mg 9%
Choline 44.3mg 8%
Vitamin B2 0.154mg 0.06mg 7%
Vitamin B3 1.566mg 0.507mg 7%
Polyunsaturated fat 0.888g 0.031g 6%
Iron 0.89mg 0.42mg 6%
Folate 37µg 57µg 5%
Potassium 131mg 299mg 5%
Zinc 0.7mg 0.27mg 4%
Vitamin B5 0.446mg 0.667mg 4%
Calcium 52mg 22mg 3%
Fiber 2.7g 2g 3%
Vitamin B12 0.04µg 0µg 2%
Fats 1.8g 0.28g 2%
Fructose 0.97g 1%
Monounsaturated fat 0.302g 0.034g 1%
Saturated fat 0.259g 0.13g 1%
Magnesium 21mg 15mg 1%
Selenium 0.6µg 1%
Vitamin E 0.08mg 1%
Net carbs 43.3g 2.97g N/A
Sugar 1.91g N/A
Tryptophan 0.092mg 0.02mg 0%
Threonine 0.242mg 0.076mg 0%
Isoleucine 0.315mg 0.071mg 0%
Leucine 0.553mg 0.106mg 0%
Lysine 0.241mg 0.217mg 0%
Methionine 0.139mg 0.02mg 0%
Phenylalanine 0.379mg 0.065mg 0%
Valine 0.353mg 0.125mg 0%
Histidine 0.17mg 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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 +301%
Contains more FatsFats +542.9%
Contains more CarbsCarbs +825.6%
Contains more OtherOther +215.8%
Contains more WaterWater +118.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 +788.2%
Contains more Poly. FatPolyunsaturated fat +2764.5%
Contains less Sat. FatSaturated fat -49.8%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.