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Garden asparagus vs Cauliflower - In-Depth Nutrition Comparison

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What are the main differences between Garden asparagus and Cauliflower?

  • Garden asparagus is richer in Vitamin K, Iron, Copper, Vitamin B1, Vitamin E , and Vitamin B2, yet Cauliflower is richer in Vitamin C, Vitamin B5, Vitamin B6, and Choline.
  • Cauliflower's daily need coverage for Vitamin C is 47% higher.
  • Garden asparagus has 14 times more Vitamin E than Cauliflower. Garden asparagus has 1.13mg of Vitamin E , while Cauliflower has 0.08mg.

We used Asparagus, raw and Cauliflower, raw types in this comparison.

Infographic

Garden asparagus 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +409.5%
Contains more Copper +384.6%
Contains more Zinc +100%
Contains more Phosphorus +18.2%
Contains less Sodium -93.3%
Contains more Potassium +48%
Equal in Calcium - 22
Equal in Magnesium - 15
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 81% 8% 18% 10% 63% 15% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +409.5%
Contains more Copper +384.6%
Contains more Zinc +100%
Contains more Phosphorus +18.2%
Contains less Sodium -93.3%
Contains more Potassium +48%
Equal in Calcium - 22
Equal in Magnesium - 15

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin E +1312.5%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +135%
Contains more Vitamin B3 +92.9%
Contains more Vitamin K +168.4%
Contains more Vitamin C +760.7%
Contains more Vitamin B5 +143.4%
Contains more Vitamin B6 +102.2%
Equal in Folate - 57
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 46% 23% 0% 36% 33% 19% 17% 21% 0% 105% 39%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Contains more Vitamin A +∞%
Contains more Vitamin E +1312.5%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +135%
Contains more Vitamin B3 +92.9%
Contains more Vitamin K +168.4%
Contains more Vitamin C +760.7%
Contains more Vitamin B5 +143.4%
Contains more Vitamin B6 +102.2%
Equal in Folate - 57

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
29
Garden asparagus
30
Cauliflower
Mineral Summary Score
27
Garden asparagus
13
Cauliflower

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Garden asparagus
12%
Cauliflower
Carbohydrates
4%
Garden asparagus
5%
Cauliflower
Fats
1%
Garden asparagus
1%
Cauliflower

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garden asparagus Cauliflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Garden asparagus
Garden asparagus is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.09g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 32)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $3.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Garden asparagus Cauliflower Opinion
Calories 20 25 Cauliflower
Protein 2.2 1.92 Garden asparagus
Fats 0.12 0.28 Cauliflower
Vitamin C 5.6 48.2 Cauliflower
Carbs 3.88 4.97 Cauliflower
Cholesterol 0 0
Vitamin D 0 0
Iron 2.14 0.42 Garden asparagus
Calcium 24 22 Garden asparagus
Potassium 202 299 Cauliflower
Magnesium 14 15 Cauliflower
Sugar 1.88 1.91 Garden asparagus
Fiber 2.1 2 Garden asparagus
Copper 0.189 0.039 Garden asparagus
Zinc 0.54 0.27 Garden asparagus
Starch
Phosphorus 52 44 Garden asparagus
Sodium 2 30 Garden asparagus
Vitamin A 756 0 Garden asparagus
Vitamin E 1.13 0.08 Garden asparagus
Vitamin D 0 0
Vitamin B1 0.143 0.05 Garden asparagus
Vitamin B2 0.141 0.06 Garden asparagus
Vitamin B3 0.978 0.507 Garden asparagus
Vitamin B5 0.274 0.667 Cauliflower
Vitamin B6 0.091 0.184 Cauliflower
Vitamin B12 0 0
Vitamin K 41.6 15.5 Garden asparagus
Folate 52 57 Cauliflower
Trans Fat 0 0
Saturated Fat 0.04 0.13 Garden asparagus
Monounsaturated Fat 0 0.034 Cauliflower
Polyunsaturated fat 0.05 0.031 Garden asparagus
Tryptophan 0.027 0.02 Garden asparagus
Threonine 0.084 0.076 Garden asparagus
Isoleucine 0.075 0.071 Garden asparagus
Leucine 0.128 0.106 Garden asparagus
Lysine 0.104 0.217 Cauliflower
Methionine 0.031 0.02 Garden asparagus
Phenylalanine 0.075 0.065 Garden asparagus
Valine 0.115 0.125 Cauliflower
Histidine 0.049 0.056 Cauliflower
Fructose 1 0.97 Garden asparagus

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.