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Fast food vs. Cauliflower — In-Depth Nutrition Comparison

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Important differences between fast food and cauliflower

  • Fast food has more vitamin B12, selenium, iron, vitamin B3, vitamin B2, vitamin B1, and zinc; however, cauliflower has more vitamin C.
  • Cauliflower's daily need coverage for vitamin C is 54% more.
  • Cauliflower is lower in saturated fat.

The food varieties used in the comparison are Fast foods, hamburger; single, regular patty; plain and Cauliflower, raw.

Infographic

Fast food 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
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 +80%
Contains more CalciumCalcium +181.8%
Contains more IronIron +628.6%
Contains more CopperCopper +210.3%
Contains more ZincZinc +833.3%
Contains more PhosphorusPhosphorus +204.5%
Contains more ManganeseManganese +130.3%
Contains more SeleniumSelenium +3283.3%
Contains more PotassiumPotassium +51.8%
Contains less SodiumSodium -90.9%

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
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 +375%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +534%
Contains more Vitamin B2Vitamin B2 +505%
Contains more Vitamin B3Vitamin B3 +1007.9%
Contains more Vitamin B6Vitamin B6 +15.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +40.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +25.8%
Contains more Vitamin KVitamin K +216.3%
Contains more CholineCholine +28.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 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 +760.4%
Contains more FatsFats +4189.3%
Contains more CarbsCarbs +533.8%
Contains more OtherOther +100%
Contains more WaterWater +139.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 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 +14120.6%
Contains more Poly. FatPolyunsaturated fat +5319.4%
Contains less Sat. FatSaturated fat -97.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
82% 7% 8% 2%
Starch: 22.87 g
Sucrose: 0 g
Glucose: 2.05 g
Fructose: 2.27 g
Lactose: 0 g
Maltose: 0.57 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 StarchStarch +∞%
Contains more GlucoseGlucose +118.1%
Contains more FructoseFructose +134%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0g
~equal in Lactose ~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.
Fast food Cauliflower
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Fast food Cauliflower DV% diff.
Vitamin C 0mg 48.2mg 54%
Vitamin B12 0.89µg 0µg 37%
Selenium 20.3µg 0.6µg 36%
Iron 3.06mg 0.42mg 33%
Vitamin B3 5.617mg 0.507mg 32%
Protein 16.52g 1.92g 29%
Vitamin B2 0.363mg 0.06mg 23%
Vitamin B1 0.317mg 0.05mg 22%
Zinc 2.52mg 0.27mg 20%
Saturated fat 4.493g 0.13g 20%
Fats 12.01g 0.28g 18%
Calories 297kcal 25kcal 14%
Sodium 331mg 30mg 13%
Phosphorus 134mg 44mg 13%
Monounsaturated fat 4.835g 0.034g 12%
Cholesterol 33mg 0mg 11%
Polyunsaturated fat 1.68g 0.031g 11%
Copper 0.121mg 0.039mg 9%
Starch 22.87g 9%
Carbs 31.5g 4.97g 9%
Manganese 0.357mg 0.155mg 9%
Vitamin K 4.9µg 15.5µg 9%
Folate 80µg 57µg 6%
Calcium 62mg 22mg 4%
Vitamin B5 0.53mg 0.667mg 3%
Potassium 197mg 299mg 3%
Magnesium 27mg 15mg 3%
Fructose 2.27g 0.97g 2%
Vitamin B6 0.212mg 0.184mg 2%
Choline 34.4mg 44.3mg 2%
Vitamin E 0.38mg 0.08mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin A 9µg 0µg 1%
Fiber 1.7g 2g 1%
Net carbs 29.8g 2.97g N/A
Vitamin D 2IU 0IU 0%
Sugar 4.88g 1.91g N/A
Trans fat 0.514g 0g N/A
Tryptophan 0.144mg 0.02mg 0%
Threonine 0.46mg 0.076mg 0%
Isoleucine 0.642mg 0.071mg 0%
Leucine 1.13mg 0.106mg 0%
Lysine 0.785mg 0.217mg 0%
Methionine 0.306mg 0.02mg 0%
Phenylalanine 0.67mg 0.065mg 0%
Valine 0.728mg 0.125mg 0%
Histidine 0.402mg 0.056mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.121g 0.015g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Gamma-linoleic acid 0.004g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g 0g N/A
Omega-6 - Eicosadienoic acid 0.003g 0g N/A
Omega-6 - Linoleic acid 1.391g 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fast food 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
43%
Fast food
30%
Cauliflower
Minerals Daily Need Coverage Score
54%
Fast food
13%
Cauliflower

Comparison summary

Which food is lower in glycemic index?
Fast food
Fast food is lower in glycemic index (difference - 66)
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $0.4)
Which food is richer in minerals?
Fast food
Fast food is relatively richer in minerals
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 2.97g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 301mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 4.363g)

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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.