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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +722.7%
Contains more Iron +304.8%
Contains more Magnesium +66.7%
Contains more Phosphorus +247.7%
Contains more Potassium +34.1%
Contains less Sodium -43.3%
Contains more Zinc +329.6%
Contains more Copper +666.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Contains more Calcium +722.7%
Contains more Iron +304.8%
Contains more Magnesium +66.7%
Contains more Phosphorus +247.7%
Contains more Potassium +34.1%
Contains less Sodium -43.3%
Contains more Zinc +329.6%
Contains more Copper +666.7%

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 Folate +1800%
Contains more Vitamin K +811.8%
Equal in Vitamin E - 0.08
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
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 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 Folate +1800%
Contains more Vitamin K +811.8%
Equal in Vitamin E - 0.08

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

All nutrients comparison - raw data values

Nutrient Garlic Cauliflower Opinion
Net carbs 30.96g 2.97g Garlic
Protein 6.36g 1.92g Garlic
Fats 0.5g 0.28g Garlic
Carbs 33.06g 4.97g Garlic
Calories 149kcal 25kcal Garlic
Starch g g
Fructose g 0.97g Cauliflower
Sugar 1g 1.91g Garlic
Fiber 2.1g 2g Garlic
Calcium 181mg 22mg Garlic
Iron 1.7mg 0.42mg Garlic
Magnesium 25mg 15mg Garlic
Phosphorus 153mg 44mg Garlic
Potassium 401mg 299mg Garlic
Sodium 17mg 30mg Garlic
Zinc 1.16mg 0.27mg Garlic
Copper 0.299mg 0.039mg Garlic
Vitamin A 9IU 0IU Garlic
Vitamin E 0.08mg 0.08mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 48.2mg Cauliflower
Vitamin B1 0.2mg 0.05mg Garlic
Vitamin B2 0.11mg 0.06mg Garlic
Vitamin B3 0.7mg 0.507mg Garlic
Vitamin B5 0.596mg 0.667mg Cauliflower
Vitamin B6 1.235mg 0.184mg Garlic
Folate 3µg 57µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 15.5µg Cauliflower
Tryptophan 0.066mg 0.02mg Garlic
Threonine 0.157mg 0.076mg Garlic
Isoleucine 0.217mg 0.071mg Garlic
Leucine 0.308mg 0.106mg Garlic
Lysine 0.273mg 0.217mg Garlic
Methionine 0.076mg 0.02mg Garlic
Phenylalanine 0.183mg 0.065mg Garlic
Valine 0.291mg 0.125mg Garlic
Histidine 0.113mg 0.056mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.13g Garlic
Monounsaturated Fat 0.011g 0.034g Cauliflower
Polyunsaturated fat 0.249g 0.031g Garlic

Which food is preferable for your diet?

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

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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

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.

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.