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

Fontina vs. Cauliflower — In-Depth Nutrition Comparison

Compare

A recap on differences between fontina and cauliflower

  • Fontina has more vitamin B12, calcium, phosphorus, zinc, selenium, and vitamin A; however, cauliflower is higher in vitamin C.
  • Fontina covers your daily saturated fat needs 95% more than cauliflower.
  • Cauliflower has less cholesterol.

Food varieties used in this article are Cheese, fontina and Cauliflower, raw.

Infographic

Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
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 CalciumCalcium +2400%
Contains more ZincZinc +1196.3%
Contains more PhosphorusPhosphorus +686.4%
Contains more SeleniumSelenium +2316.7%
Contains more PotassiumPotassium +367.2%
Contains more IronIron +82.6%
Contains more CopperCopper +56%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +1007.1%
~equal in Magnesium ~15mg

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 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 +237.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +240%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +138.1%
Contains more Vitamin B3Vitamin B3 +238%
Contains more Vitamin B5Vitamin B5 +55.5%
Contains more Vitamin B6Vitamin B6 +121.7%
Contains more Vitamin KVitamin K +496.2%
Contains more FolateFolate +850%
Contains more CholineCholine +187.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +1233.3%
Contains more FatsFats +11021.4%
Contains more OtherOther +398.7%
Contains more CarbsCarbs +220.6%
Contains more WaterWater +142.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 +25450%
Contains more Poly. FatPolyunsaturated fat +5235.5%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fontina Cauliflower DV% diff.
Saturated fat 19.196g 0.13g 87%
Vitamin B12 1.68µg 0µg 70%
Vitamin C 0mg 48.2mg 54%
Calcium 550mg 22mg 53%
Fats 31.14g 0.28g 47%
Protein 25.6g 1.92g 47%
Phosphorus 346mg 44mg 43%
Cholesterol 116mg 0mg 39%
Sodium 800mg 30mg 33%
Zinc 3.5mg 0.27mg 29%
Vitamin A 261µg 0µg 29%
Selenium 14.5µg 0.6µg 25%
Monounsaturated fat 8.687g 0.034g 22%
Calories 389kcal 25kcal 18%
Folate 6µg 57µg 13%
Vitamin B2 0.204mg 0.06mg 11%
Vitamin K 2.6µg 15.5µg 11%
Polyunsaturated fat 1.654g 0.031g 11%
Fiber 0g 2g 8%
Vitamin B6 0.083mg 0.184mg 8%
Potassium 64mg 299mg 7%
Manganese 0.014mg 0.155mg 6%
Vitamin B5 0.429mg 0.667mg 5%
Choline 15.4mg 44.3mg 5%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Vitamin B1 0.021mg 0.05mg 2%
Vitamin B3 0.15mg 0.507mg 2%
Copper 0.025mg 0.039mg 2%
Iron 0.23mg 0.42mg 2%
Fructose 0.97g 1%
Carbs 1.55g 4.97g 1%
Vitamin E 0.27mg 0.08mg 1%
Net carbs 1.55g 2.97g N/A
Magnesium 14mg 15mg 0%
Sugar 1.55g 1.91g N/A
Tryptophan 0.361mg 0.02mg 0%
Threonine 0.935mg 0.076mg 0%
Isoleucine 1.384mg 0.071mg 0%
Leucine 2.664mg 0.106mg 0%
Lysine 2.328mg 0.217mg 0%
Methionine 0.706mg 0.02mg 0%
Phenylalanine 1.497mg 0.065mg 0%
Valine 1.926mg 0.125mg 0%
Histidine 0.959mg 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
Fontina 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
33%
Fontina
30%
Cauliflower
Minerals Daily Need Coverage Score
63%
Fontina
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Fontina
Fontina is lower in Sugar (difference - 0.36g)
Which food is lower in glycemic index?
Fontina
Fontina is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 770mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 19.066g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $3.1)
Which food is richer in minerals?
?
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.
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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.