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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
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.
Contains more Iron +409.5%
Contains more Phosphorus +18.2%
Contains less Sodium -93.3%
Contains more Zinc +100%
Contains more Copper +384.6%
Contains more Selenium +283.3%
Contains more Potassium +48%
Equal in Calcium - 22
Equal in Magnesium - 15
Equal in Manganese - 0.155
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Iron +409.5%
Contains more Phosphorus +18.2%
Contains less Sodium -93.3%
Contains more Zinc +100%
Contains more Copper +384.6%
Contains more Selenium +283.3%
Contains more Potassium +48%
Equal in Calcium - 22
Equal in Magnesium - 15
Equal in Manganese - 0.155

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.
:
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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 +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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +14.6%
Contains more Fats +133.3%
Contains more Carbs +28.1%
Contains more Other +31%
Equal in Water - 92.07
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 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 Protein +14.6%
Contains more Fats +133.3%
Contains more Carbs +28.1%
Contains more Other +31%
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -69.2%
Contains more Polyunsaturated fat +61.3%
Contains more Monounsaturated Fat +∞%
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -69.2%
Contains more Polyunsaturated fat +61.3%
Contains more Monounsaturated Fat +∞%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Glucose +44.6%
Equal in Fructose - 0.97
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +44.6%
Equal in Fructose - 0.97

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Cauliflower Opinion
Net carbs 1.78g 2.97g Cauliflower
Protein 2.2g 1.92g Garden asparagus
Fats 0.12g 0.28g Cauliflower
Carbs 3.88g 4.97g Cauliflower
Calories 20kcal 25kcal Cauliflower
Fructose 1g 0.97g Garden asparagus
Sugar 1.88g 1.91g Garden asparagus
Fiber 2.1g 2g Garden asparagus
Calcium 24mg 22mg Garden asparagus
Iron 2.14mg 0.42mg Garden asparagus
Magnesium 14mg 15mg Cauliflower
Phosphorus 52mg 44mg Garden asparagus
Potassium 202mg 299mg Cauliflower
Sodium 2mg 30mg Garden asparagus
Zinc 0.54mg 0.27mg Garden asparagus
Copper 0.189mg 0.039mg Garden asparagus
Manganese 0.158mg 0.155mg Garden asparagus
Selenium 2.3µg 0.6µg Garden asparagus
Vitamin A 756IU 0IU Garden asparagus
Vitamin A RAE 38µg 0µg Garden asparagus
Vitamin E 1.13mg 0.08mg Garden asparagus
Vitamin C 5.6mg 48.2mg Cauliflower
Vitamin B1 0.143mg 0.05mg Garden asparagus
Vitamin B2 0.141mg 0.06mg Garden asparagus
Vitamin B3 0.978mg 0.507mg Garden asparagus
Vitamin B5 0.274mg 0.667mg Cauliflower
Vitamin B6 0.091mg 0.184mg Cauliflower
Folate 52µg 57µg Cauliflower
Vitamin K 41.6µg 15.5µg Garden asparagus
Tryptophan 0.027mg 0.02mg Garden asparagus
Threonine 0.084mg 0.076mg Garden asparagus
Isoleucine 0.075mg 0.071mg Garden asparagus
Leucine 0.128mg 0.106mg Garden asparagus
Lysine 0.104mg 0.217mg Cauliflower
Methionine 0.031mg 0.02mg Garden asparagus
Phenylalanine 0.075mg 0.065mg Garden asparagus
Valine 0.115mg 0.125mg Cauliflower
Histidine 0.049mg 0.056mg Cauliflower
Saturated Fat 0.04g 0.13g Garden asparagus
Monounsaturated Fat 0g 0.034g Cauliflower
Polyunsaturated fat 0.05g 0.031g Garden asparagus
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
Garden asparagus 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
29%
Garden asparagus
30%
Cauliflower
Minerals Daily Need Coverage Score
25%
Garden asparagus
13%
Cauliflower

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 richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
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 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

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.