Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Fenugreek vs. Cauliflower — In-Depth Nutrition Comparison

Compare

The main differences between fenugreek and cauliflower

  • Fenugreek is richer in iron, copper, fiber, manganese, magnesium, phosphorus, vitamin B6, vitamin B2, and vitamin B1, yet cauliflower is richer in vitamin C.
  • Daily need coverage for iron for fenugreek is 414% higher.
  • Fenugreek contains 28 times more copper than cauliflower. Fenugreek contains 1.11mg of copper, while cauliflower contains 0.039mg.

Food types used in this article are Spices, fenugreek seed and Cauliflower, raw.

Infographic

Fenugreek 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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
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 +1173.3%
Contains more CalciumCalcium +700%
Contains more PotassiumPotassium +157.5%
Contains more IronIron +7883.3%
Contains more CopperCopper +2746.2%
Contains more ZincZinc +825.9%
Contains more PhosphorusPhosphorus +572.7%
Contains more ManganeseManganese +692.3%
Contains more SeleniumSelenium +950%
Contains less SodiumSodium -55.2%

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.
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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +544%
Contains more Vitamin B2Vitamin B2 +510%
Contains more Vitamin B3Vitamin B3 +223.5%
Contains more Vitamin B6Vitamin B6 +226.1%
Contains more Vitamin CVitamin C +1506.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~57µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 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 +1097.9%
Contains more FatsFats +2189.3%
Contains more CarbsCarbs +1074%
Contains more OtherOther +347.4%
Contains more WaterWater +941.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 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 -91.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fenugreek Cauliflower
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fenugreek Cauliflower DV% diff.
Iron 33.53mg 0.42mg 414%
Copper 1.11mg 0.039mg 119%
Fiber 24.6g 2g 90%
Vitamin C 3mg 48.2mg 50%
Manganese 1.228mg 0.155mg 47%
Protein 23g 1.92g 42%
Magnesium 191mg 15mg 42%
Phosphorus 296mg 44mg 36%
Vitamin B6 0.6mg 0.184mg 32%
Vitamin B2 0.366mg 0.06mg 24%
Vitamin B1 0.322mg 0.05mg 23%
Zinc 2.5mg 0.27mg 20%
Carbs 58.35g 4.97g 18%
Calories 323kcal 25kcal 15%
Calcium 176mg 22mg 15%
Potassium 770mg 299mg 14%
Vitamin B5 0.667mg 13%
Vitamin K 15.5µg 13%
Selenium 6.3µg 0.6µg 10%
Fats 6.41g 0.28g 9%
Choline 44.3mg 8%
Vitamin B3 1.64mg 0.507mg 7%
Saturated fat 1.46g 0.13g 6%
Sodium 67mg 30mg 2%
Fructose 0.97g 1%
Vitamin E 0.08mg 1%
Net carbs 33.75g 2.97g N/A
Sugar 1.91g N/A
Vitamin A 3µg 0µg 0%
Folate 57µg 57µg 0%
Monounsaturated fat 0.034g 0%
Polyunsaturated fat 0.031g 0%
Tryptophan 0.391mg 0.02mg 0%
Threonine 0.898mg 0.076mg 0%
Isoleucine 1.241mg 0.071mg 0%
Leucine 1.757mg 0.106mg 0%
Lysine 1.684mg 0.217mg 0%
Methionine 0.338mg 0.02mg 0%
Phenylalanine 1.089mg 0.065mg 0%
Valine 1.102mg 0.125mg 0%
Histidine 0.668mg 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
Fenugreek Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
30%
Fenugreek
30%
Cauliflower
Minerals Daily Need Coverage Score
228%
Fenugreek
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Fenugreek
Fenugreek is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Fenugreek
Fenugreek is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Fenugreek
Fenugreek is relatively richer in minerals
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 1.33g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.