Garlic vs. Cauliflower — In-Depth Nutrition Comparison
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Significant differences between garlic and cauliflower
- Garlic has more vitamin B6, manganese, copper, selenium, iron, calcium, phosphorus, and vitamin B1; however, cauliflower is richer in vitamin C and folate.
- Garlic covers your daily vitamin B6 needs 81% more than cauliflower.
- Cauliflower has 24 times less selenium than garlic. Garlic has 14.2µg of selenium, while cauliflower has 0.6µg.
Specific food types used in this comparison are Garlic, raw and Cauliflower, raw.
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.
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +722.7% |
| Contains more PotassiumPotassium | +34.1% |
| Contains more IronIron | +304.8% |
| Contains more CopperCopper | +666.7% |
| Contains more ZincZinc | +329.6% |
| Contains more PhosphorusPhosphorus | +247.7% |
| Contains less SodiumSodium | -43.3% |
| Contains more ManganeseManganese | +978.7% |
| Contains more SeleniumSelenium | +2266.7% |
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 B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +83.3% |
| Contains more Vitamin B3Vitamin B3 | +38.1% |
| Contains more Vitamin B6Vitamin B6 | +571.2% |
| Contains more Vitamin CVitamin C | +54.5% |
| Contains more Vitamin B5Vitamin B5 | +11.9% |
| Contains more Vitamin KVitamin K | +811.8% |
| Contains more FolateFolate | +1800% |
| Contains more CholineCholine | +90.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.36 g
Fats:
0.5 g
Carbs:
33.06 g
Water:
58.58 g
Other:
1.5 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +231.3% |
| Contains more FatsFats | +78.6% |
| Contains more CarbsCarbs | +565.2% |
| Contains more OtherOther | +97.4% |
| Contains more WaterWater | +57.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.089 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.249 g
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 | -31.5% |
| Contains more Poly. FatPolyunsaturated fat | +703.2% |
| Contains more Mono. FatMonounsaturated fat | +209.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 1.235mg | 0.184mg | 81% |
| Manganese | 1.672mg | 0.155mg | 66% |
| Copper | 0.299mg | 0.039mg | 29% |
| Selenium | 14.2µg | 0.6µg | 25% |
| Vitamin C | 31.2mg | 48.2mg | 19% |
| Calcium | 181mg | 22mg | 16% |
| Iron | 1.7mg | 0.42mg | 16% |
| Phosphorus | 153mg | 44mg | 16% |
| Folate | 3µg | 57µg | 14% |
| Vitamin B1 | 0.2mg | 0.05mg | 13% |
| Vitamin K | 1.7µg | 15.5µg | 12% |
| Carbs | 33.06g | 4.97g | 9% |
| Protein | 6.36g | 1.92g | 9% |
| Zinc | 1.16mg | 0.27mg | 8% |
| Calories | 149kcal | 25kcal | 6% |
| Choline | 23.2mg | 44.3mg | 4% |
| Vitamin B2 | 0.11mg | 0.06mg | 4% |
| Potassium | 401mg | 299mg | 3% |
| Magnesium | 25mg | 15mg | 2% |
| Polyunsaturated fat | 0.249g | 0.031g | 1% |
| Fructose | 0.97g | 1% | |
| Vitamin B3 | 0.7mg | 0.507mg | 1% |
| Vitamin B5 | 0.596mg | 0.667mg | 1% |
| Sodium | 17mg | 30mg | 1% |
| Fats | 0.5g | 0.28g | 0% |
| Net carbs | 30.96g | 2.97g | N/A |
| Sugar | 1g | 1.91g | N/A |
| Fiber | 2.1g | 2g | 0% |
| Vitamin E | 0.08mg | 0.08mg | 0% |
| Saturated fat | 0.089g | 0.13g | 0% |
| Monounsaturated fat | 0.011g | 0.034g | 0% |
| Tryptophan | 0.066mg | 0.02mg | 0% |
| Threonine | 0.157mg | 0.076mg | 0% |
| Isoleucine | 0.217mg | 0.071mg | 0% |
| Leucine | 0.308mg | 0.106mg | 0% |
| Lysine | 0.273mg | 0.217mg | 0% |
| Methionine | 0.076mg | 0.02mg | 0% |
| Phenylalanine | 0.183mg | 0.065mg | 0% |
| Valine | 0.291mg | 0.125mg | 0% |
| Histidine | 0.113mg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
41%
30%
Minerals Daily Need Coverage Score
67%
13%
Comparison summary
Which food is lower in Sugar?
Garlic is lower in Sugar (difference - 0.91g)
Which food contains less Sodium?
Garlic contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Garlic is lower in Saturated fat (difference - 0.041g)
Which food is lower in glycemic index?
Garlic is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Garlic is relatively richer in minerals
Which food is cheaper?
Cauliflower is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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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.