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  6. Caviar vs. Cauliflower

Caviar vs. Cauliflower — In-Depth Nutrition Comparison

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What are the differences between Caviar and Cauliflower?

  • Caviar is higher in Vitamin B12, Iron, Selenium, Choline, Magnesium, Vitamin B5, and Phosphorus, yet Cauliflower is higher in Vitamin C.
  • Caviar's daily need coverage for Vitamin B12 is 833% more.

We used Fish, caviar, black and red, granular and Cauliflower, raw types in this article.

Infographic

Caviar 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.
Caviar
Caviar
7
:
3
Cauliflower
Cauliflower
Contains more Calcium +1150%
Contains more Iron +2728.6%
Contains more Magnesium +1900%
Contains more Phosphorus +709.1%
Contains more Zinc +251.9%
Contains more Copper +182.1%
Contains more Selenium +10816.7%
Contains more Potassium +65.2%
Contains less Sodium -98%
Contains more Manganese +210%
Caviar
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 83% 446% 215% 153% 16% 196% 26% 37% 7% 358%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +1150%
Contains more Iron +2728.6%
Contains more Magnesium +1900%
Contains more Phosphorus +709.1%
Contains more Zinc +251.9%
Contains more Copper +182.1%
Contains more Selenium +10816.7%
Contains more Potassium +65.2%
Contains less Sodium -98%
Contains more Manganese +210%

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.
Caviar
Caviar
8
:
4
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +2262.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +280%
Contains more Vitamin B2 +933.3%
Contains more Vitamin B5 +424.7%
Contains more Vitamin B6 +73.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +322.5%
Contains more Folate +14%
Contains more Vitamin K +2483.3%
Caviar
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 38% 87% 0% 48% 144% 3% 210% 74% 38% 2500% 2%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +2262.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +280%
Contains more Vitamin B2 +933.3%
Contains more Vitamin B5 +424.7%
Contains more Vitamin B6 +73.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +322.5%
Contains more Folate +14%
Contains more Vitamin K +2483.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caviar
Caviar
3
:
2
Cauliflower
Cauliflower
Contains more Protein +1181.3%
Contains more Fats +6292.9%
Contains more Other +689.5%
Contains more Carbs +24.3%
Contains more Water +93.8%
Caviar
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Cauliflower
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 Protein +1181.3%
Contains more Fats +6292.9%
Contains more Other +689.5%
Contains more Carbs +24.3%
Contains more Water +93.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caviar
Caviar
2
:
1
Cauliflower
Cauliflower
Contains more Monounsaturated Fat +13520.6%
Contains more Polyunsaturated fat +23787.1%
Contains less Saturated Fat -96.8%
Caviar
25% 29% 46%
Saturated Fat: 4.06 g
Monounsaturated Fat: 4.631 g
Polyunsaturated fat: 7.405 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +13520.6%
Contains more Polyunsaturated fat +23787.1%
Contains less Saturated Fat -96.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caviar Cauliflower Opinion
Net carbs 4g 2.97g Caviar
Protein 24.6g 1.92g Caviar
Fats 17.9g 0.28g Caviar
Carbs 4g 4.97g Cauliflower
Calories 264kcal 25kcal Caviar
Fructose 0.97g Cauliflower
Sugar 0g 1.91g Caviar
Fiber 0g 2g Cauliflower
Calcium 275mg 22mg Caviar
Iron 11.88mg 0.42mg Caviar
Magnesium 300mg 15mg Caviar
Phosphorus 356mg 44mg Caviar
Potassium 181mg 299mg Cauliflower
Sodium 1500mg 30mg Cauliflower
Zinc 0.95mg 0.27mg Caviar
Copper 0.11mg 0.039mg Caviar
Manganese 0.05mg 0.155mg Cauliflower
Selenium 65.5µg 0.6µg Caviar
Vitamin A 905IU 0IU Caviar
Vitamin A RAE 271µg 0µg Caviar
Vitamin E 1.89mg 0.08mg Caviar
Vitamin D 117IU 0IU Caviar
Vitamin D 2.9µg 0µg Caviar
Vitamin C 0mg 48.2mg Cauliflower
Vitamin B1 0.19mg 0.05mg Caviar
Vitamin B2 0.62mg 0.06mg Caviar
Vitamin B3 0.12mg 0.507mg Cauliflower
Vitamin B5 3.5mg 0.667mg Caviar
Vitamin B6 0.32mg 0.184mg Caviar
Folate 50µg 57µg Cauliflower
Vitamin B12 20µg 0µg Caviar
Vitamin K 0.6µg 15.5µg Cauliflower
Tryptophan 0.323mg 0.02mg Caviar
Threonine 1.263mg 0.076mg Caviar
Isoleucine 1.035mg 0.071mg Caviar
Leucine 2.133mg 0.106mg Caviar
Lysine 1.834mg 0.217mg Caviar
Methionine 0.646mg 0.02mg Caviar
Phenylalanine 1.071mg 0.065mg Caviar
Valine 1.263mg 0.125mg Caviar
Histidine 0.649mg 0.056mg Caviar
Cholesterol 588mg 0mg Cauliflower
Saturated Fat 4.06g 0.13g Cauliflower
Omega-3 - DHA 3.8g 0g Caviar
Omega-3 - EPA 2.741g 0g Caviar
Omega-3 - DPA 0.229g 0g Caviar
Monounsaturated Fat 4.631g 0.034g Caviar
Polyunsaturated fat 7.405g 0.031g Caviar
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Caviar Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
266%
Caviar
30%
Cauliflower
Minerals Daily Need Coverage Score
153%
Caviar
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Caviar
Caviar is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Caviar
Caviar is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Caviar
Caviar is relatively richer in minerals
Which food is richer in vitamins?
Caviar
Caviar is relatively richer in vitamins
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 1470mg)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 588mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 3.93g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $99.6)

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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.