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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

Garlic 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
Garlic
8
:
Contains more Iron +304.8%
Contains more Calcium +722.7%
Contains more Potassium +34.1%
Contains more Magnesium +66.7%
Contains more Copper +666.7%
Contains more Zinc +329.6%
Contains more Phosphorus +247.7%
Contains less Sodium -43.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +304.8%
Contains more Calcium +722.7%
Contains more Potassium +34.1%
Contains more Magnesium +66.7%
Contains more Copper +666.7%
Contains more Zinc +329.6%
Contains more Phosphorus +247.7%
Contains less Sodium -43.3%

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
Garlic
5
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B6 +571.2%
Contains more Vitamin C +54.5%
Contains more Vitamin B5 +11.9%
Contains more Vitamin K +811.8%
Contains more Folate +1800%
Equal in Vitamin E - 0.08
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
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 B1 +300%
Contains more Vitamin B2 +83.3%
Contains more Vitamin B3 +38.1%
Contains more Vitamin B6 +571.2%
Contains more Vitamin C +54.5%
Contains more Vitamin B5 +11.9%
Contains more Vitamin K +811.8%
Contains more Folate +1800%
Equal in Vitamin E - 0.08

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
43
Garlic
30
Cauliflower
Mineral Summary Score
46
Garlic
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
38%
Garlic
12%
Cauliflower
Carbohydrates
33%
Garlic
5%
Cauliflower
Fats
2%
Garlic
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.
Garlic 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic 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?
Garlic
Garlic is lower in Sugar (difference - 0.91g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.2)
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.

All nutrients comparison - raw data values

Nutrient Garlic Cauliflower Opinion
Calories 149 25 Garlic
Protein 6.36 1.92 Garlic
Fats 0.5 0.28 Garlic
Vitamin C 31.2 48.2 Cauliflower
Carbs 33.06 4.97 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 1.7 0.42 Garlic
Calcium 181 22 Garlic
Potassium 401 299 Garlic
Magnesium 25 15 Garlic
Sugar 1 1.91 Garlic
Fiber 2.1 2 Garlic
Copper 0.299 0.039 Garlic
Zinc 1.16 0.27 Garlic
Starch
Phosphorus 153 44 Garlic
Sodium 17 30 Garlic
Vitamin A 9 0 Garlic
Vitamin E 0.08 0.08
Vitamin D 0 0
Vitamin B1 0.2 0.05 Garlic
Vitamin B2 0.11 0.06 Garlic
Vitamin B3 0.7 0.507 Garlic
Vitamin B5 0.596 0.667 Cauliflower
Vitamin B6 1.235 0.184 Garlic
Vitamin B12 0 0
Vitamin K 1.7 15.5 Cauliflower
Folate 3 57 Cauliflower
Trans Fat 0 0
Saturated Fat 0.089 0.13 Garlic
Monounsaturated Fat 0.011 0.034 Cauliflower
Polyunsaturated fat 0.249 0.031 Garlic
Tryptophan 0.066 0.02 Garlic
Threonine 0.157 0.076 Garlic
Isoleucine 0.217 0.071 Garlic
Leucine 0.308 0.106 Garlic
Lysine 0.273 0.217 Garlic
Methionine 0.076 0.02 Garlic
Phenylalanine 0.183 0.065 Garlic
Valine 0.291 0.125 Garlic
Histidine 0.113 0.056 Garlic
Fructose 0.97 Cauliflower

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.