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  6. Garlic vs. Cauliflower

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
Garlic
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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.
Garlic
Garlic
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.08mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Cauliflower 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 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
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
67% 17% 16%
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%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.