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Fish sauce vs. Cauliflower — In-Depth Nutrition Comparison

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The main differences between fish sauce and cauliflower

  • Fish sauce is richer in magnesium, vitamin B12, vitamin B6, selenium, and vitamin B3, yet cauliflower is richer in vitamin C, vitamin K, vitamin B5, and fiber.
  • Daily need coverage for sodium for fish sauce is 340% higher.
  • Cauliflower contains less sodium.

Food types used in this article are Sauce, fish, ready-to-serve and Cauliflower, raw.

Infographic

Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
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 +1066.7%
Contains more CalciumCalcium +95.5%
Contains more IronIron +85.7%
Contains more CopperCopper +28.2%
Contains more ManganeseManganese +50.3%
Contains more SeleniumSelenium +1416.7%
Contains more ZincZinc +35%
Contains more PhosphorusPhosphorus +528.6%
Contains less SodiumSodium -99.6%
~equal in Potassium ~299mg

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
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 B3Vitamin B3 +356.2%
Contains more Vitamin B6Vitamin B6 +115.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +9540%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +316.7%
Contains more Vitamin B5Vitamin B5 +465.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +11.8%
Contains more CholineCholine +235.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 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 +163.5%
Contains more OtherOther +2560.5%
Contains more FatsFats +2700%
Contains more CarbsCarbs +36.5%
Contains more WaterWater +29.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 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 -97.7%
Contains more Mono. FatMonounsaturated fat +1600%
Contains more Poly. FatPolyunsaturated fat +933.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish sauce Cauliflower DV% diff.
Sodium 7851mg 30mg 340%
Vitamin C 0.5mg 48.2mg 53%
Magnesium 175mg 15mg 38%
Vitamin B12 0.48µg 0µg 20%
Vitamin B6 0.396mg 0.184mg 16%
Selenium 9.1µg 0.6µg 15%
Vitamin K 0µg 15.5µg 13%
Vitamin B5 0.118mg 0.667mg 11%
Vitamin B3 2.313mg 0.507mg 11%
Fiber 0g 2g 8%
Choline 13.2mg 44.3mg 6%
Protein 5.06g 1.92g 6%
Iron 0.78mg 0.42mg 5%
Phosphorus 7mg 44mg 5%
Vitamin B1 0.012mg 0.05mg 3%
Manganese 0.233mg 0.155mg 3%
Calcium 43mg 22mg 2%
Folate 51µg 57µg 2%
Saturated fat 0.003g 0.13g 1%
Fructose 0.97g 1%
Calories 35kcal 25kcal 1%
Zinc 0.2mg 0.27mg 1%
Copper 0.05mg 0.039mg 1%
Vitamin E 0mg 0.08mg 1%
Fats 0.01g 0.28g 0%
Carbs 3.64g 4.97g 0%
Net carbs 3.64g 2.97g N/A
Potassium 288mg 299mg 0%
Sugar 3.64g 1.91g N/A
Vitamin A 4µg 0µg 0%
Vitamin B2 0.057mg 0.06mg 0%
Monounsaturated fat 0.002g 0.034g 0%
Polyunsaturated fat 0.003g 0.031g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
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
Fish sauce 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
20%
Fish sauce
30%
Cauliflower
Minerals Daily Need Coverage Score
132%
Fish sauce
13%
Cauliflower

Comparison summary

Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 0.127g)
Which food is lower in glycemic index?
Fish sauce
Fish sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Fish sauce
Fish sauce is cheaper (difference - $0.4)
Which food is richer in minerals?
Fish sauce
Fish sauce is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 1.73g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 7821mg)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.