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  6. Feta vs. Cauliflower

Feta vs. Cauliflower — In-Depth Nutrition Comparison

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The main differences between feta and cauliflower

  • Feta is richer in vitamin B12, vitamin B2, calcium, phosphorus, selenium, and zinc, yet cauliflower is richer in vitamin C.
  • Daily need coverage for saturated fat for feta is 74% higher.
  • Cauliflower contains less cholesterol.

Food types used in this article are Cheese, feta and Cauliflower, raw.

Infographic

Feta 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.
Feta
Feta
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +26.7%
Contains more CalciumCalcium +2140.9%
Contains more IronIron +54.8%
Contains more ZincZinc +966.7%
Contains more PhosphorusPhosphorus +665.9%
Contains more SeleniumSelenium +2400%
Contains more PotassiumPotassium +382.3%
Contains more CopperCopper +21.9%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +453.6%

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.
Feta
Feta
9
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 +125%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +208%
Contains more Vitamin B2Vitamin B2 +1306.7%
Contains more Vitamin B3Vitamin B3 +95.5%
Contains more Vitamin B5Vitamin B5 +45%
Contains more Vitamin B6Vitamin B6 +130.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +761.1%
Contains more FolateFolate +78.1%
Contains more CholineCholine +187.7%

All nutrients comparison - raw data values

Nutrient Feta Cauliflower DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.13g 67%
Vitamin B2 0.844mg 0.06mg 60%
Vitamin C 0mg 48.2mg 54%
Calcium 493mg 22mg 47%
Phosphorus 337mg 44mg 42%
Sodium 917mg 30mg 39%
Fats 21.28g 0.28g 32%
Cholesterol 89mg 0mg 30%
Selenium 15µg 0.6µg 26%
Protein 14.21g 1.92g 25%
Zinc 2.88mg 0.27mg 24%
Vitamin B6 0.424mg 0.184mg 18%
Vitamin A 125µg 0µg 14%
Calories 264kcal 25kcal 12%
Vitamin K 1.8µg 15.5µg 11%
Monounsaturated fat 4.623g 0.034g 11%
Vitamin B1 0.154mg 0.05mg 9%
Fiber 0g 2g 8%
Potassium 62mg 299mg 7%
Manganese 0.028mg 0.155mg 6%
Vitamin B5 0.967mg 0.667mg 6%
Folate 32µg 57µg 6%
Choline 15.4mg 44.3mg 5%
Polyunsaturated fat 0.591g 0.031g 4%
Iron 0.65mg 0.42mg 3%
Vitamin B3 0.991mg 0.507mg 3%
Vitamin D 0.4µg 0µg 2%
Vitamin D 16IU 0IU 2%
Copper 0.032mg 0.039mg 1%
Fructose 0.97g 1%
Magnesium 19mg 15mg 1%
Vitamin E 0.18mg 0.08mg 1%
Carbs 4.09g 4.97g 0%
Net carbs 4.09g 2.97g N/A
Sugar 4.09g 1.91g N/A
Tryptophan 0.2mg 0.02mg 0%
Threonine 0.637mg 0.076mg 0%
Isoleucine 0.803mg 0.071mg 0%
Leucine 1.395mg 0.106mg 0%
Lysine 1.219mg 0.217mg 0%
Methionine 0.368mg 0.02mg 0%
Phenylalanine 0.675mg 0.065mg 0%
Valine 1.065mg 0.125mg 0%
Histidine 0.397mg 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
Feta
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +640.1%
Contains more FatsFats +7500%
Contains more OtherOther +584.2%
Contains more CarbsCarbs +21.5%
Contains more WaterWater +66.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +13497.1%
Contains more Poly. FatPolyunsaturated fat +1806.5%
Contains less Sat. FatSaturated fat -99.1%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.