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  6. Grape vs. Cauliflower

Grape vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between grapes and cauliflower?

  • Grapes are richer in manganese, yet cauliflower is richer in vitamin C, folate, vitamin B5, choline, and vitamin B6.
  • Cauliflower's daily need coverage for vitamin C is 49% higher.
  • Grapes have 5 times more manganese than cauliflower. Grapes have 0.718mg of manganese, while cauliflower has 0.155mg.

We used Grapes, american type (slip skin), raw and Cauliflower, raw types in this comparison.

Infographic

Grape 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.
Grape
Grape
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
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 less SodiumSodium -93.3%
Contains more ManganeseManganese +363.2%
Contains more MagnesiumMagnesium +200%
Contains more CalciumCalcium +57.1%
Contains more PotassiumPotassium +56.5%
Contains more IronIron +44.8%
Contains more ZincZinc +575%
Contains more PhosphorusPhosphorus +340%
Contains more SeleniumSelenium +500%
~equal in Copper ~0.039mg

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.
Grape
Grape
3
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +137.5%
Contains more Vitamin B1Vitamin B1 +84%
Contains more Vitamin CVitamin C +1105%
Contains more Vitamin B3Vitamin B3 +69%
Contains more Vitamin B5Vitamin B5 +2679.2%
Contains more Vitamin B6Vitamin B6 +67.3%
Contains more FolateFolate +1325%
Contains more CholineCholine +691.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~15.5µg

All nutrients comparison - raw data values

Nutrient Grape Cauliflower DV% diff.
Vitamin C 4mg 48.2mg 49%
Manganese 0.718mg 0.155mg 24%
Folate 4µg 57µg 13%
Vitamin B5 0.024mg 0.667mg 13%
Choline 5.6mg 44.3mg 7%
Vitamin B6 0.11mg 0.184mg 6%
Phosphorus 10mg 44mg 5%
Fiber 0.9g 2g 4%
Carbs 17.15g 4.97g 4%
Vitamin B1 0.092mg 0.05mg 4%
Protein 0.63g 1.92g 3%
Potassium 191mg 299mg 3%
Calories 67kcal 25kcal 2%
Magnesium 5mg 15mg 2%
Iron 0.29mg 0.42mg 2%
Zinc 0.04mg 0.27mg 2%
Vitamin K 14.6µg 15.5µg 1%
Vitamin B3 0.3mg 0.507mg 1%
Calcium 14mg 22mg 1%
Selenium 0.1µg 0.6µg 1%
Vitamin A 5µg 0µg 1%
Sodium 2mg 30mg 1%
Fructose 0.97g 1%
Vitamin E 0.19mg 0.08mg 1%
Fats 0.35g 0.28g 0%
Net carbs 16.25g 2.97g N/A
Sugar 16.25g 1.91g N/A
Copper 0.04mg 0.039mg 0%
Vitamin B2 0.057mg 0.06mg 0%
Saturated fat 0.114g 0.13g 0%
Monounsaturated fat 0.014g 0.034g 0%
Polyunsaturated fat 0.102g 0.031g 0%
Tryptophan 0.003mg 0.02mg 0%
Threonine 0.017mg 0.076mg 0%
Isoleucine 0.005mg 0.071mg 0%
Leucine 0.013mg 0.106mg 0%
Lysine 0.014mg 0.217mg 0%
Methionine 0.021mg 0.02mg 0%
Phenylalanine 0.013mg 0.065mg 0%
Valine 0.017mg 0.125mg 0%
Histidine 0.023mg 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
Grape
Grape
2
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 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 FatsFats +25%
Contains more CarbsCarbs +245.1%
Contains more ProteinProtein +204.8%
Contains more WaterWater +13.2%
Contains more OtherOther +33.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
Grape
2
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 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 -12.3%
Contains more Poly. FatPolyunsaturated fat +229%
Contains more Mono. FatMonounsaturated fat +142.9%

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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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.