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Gratin vs Cauliflower - In-Depth Nutrition Comparison

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How are Gratin and Cauliflower different?

  • Gratin is richer in Copper, Phosphorus, Calcium, and Vitamin A RAE, while Cauliflower is higher in Vitamin C, Folate, and Vitamin B5.
  • Cauliflower covers your daily need of Vitamin C 43% more than Gratin.
  • Gratin contains 10000000 times more Cholesterol than Cauliflower. Gratin contains 23mg of Cholesterol, while Cauliflower contains 0mg.

Potatoes, au gratin, home-prepared from recipe using butter and Cauliflower, raw types were used in this article.

Infographic

Gratin 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
Contains more Calcium +440.9%
Contains more Iron +52.4%
Contains more Magnesium +33.3%
Contains more Phosphorus +156.8%
Contains more Potassium +32.4%
Contains more Zinc +155.6%
Contains more Copper +310.3%
Contains less Sodium -93.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 24% 15% 49% 35% 57% 19% 54%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Contains more Calcium +440.9%
Contains more Iron +52.4%
Contains more Magnesium +33.3%
Contains more Phosphorus +156.8%
Contains more Potassium +32.4%
Contains more Zinc +155.6%
Contains more Copper +310.3%
Contains less Sodium -93.1%

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
Gratin
4
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +28%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B3 +95.9%
Contains more Vitamin C +386.9%
Contains more Vitamin B5 +72.4%
Contains more Folate +418.2%
Equal in Vitamin B6 - 0.184
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 0% 0% 33% 16% 27% 19% 24% 41% 9% 0% 0%
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 +28%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B3 +95.9%
Contains more Vitamin C +386.9%
Contains more Vitamin B5 +72.4%
Contains more Folate +418.2%
Equal in Vitamin B6 - 0.184

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.
Gratin Cauliflower
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gratin Cauliflower Opinion
Net carbs 9.47g 2.97g Gratin
Protein 5.06g 1.92g Gratin
Fats 7.59g 0.28g Gratin
Carbs 11.27g 4.97g Gratin
Calories 132kcal 25kcal Gratin
Starch g g
Fructose g 0.97g Cauliflower
Sugar g 1.91g Gratin
Fiber 1.8g 2g Cauliflower
Calcium 119mg 22mg Gratin
Iron 0.64mg 0.42mg Gratin
Magnesium 20mg 15mg Gratin
Phosphorus 113mg 44mg Gratin
Potassium 396mg 299mg Gratin
Sodium 433mg 30mg Cauliflower
Zinc 0.69mg 0.27mg Gratin
Copper 0.16mg 0.039mg Gratin
Vitamin A 264IU 0IU Gratin
Vitamin E mg 0.08mg Cauliflower
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9.9mg 48.2mg Cauliflower
Vitamin B1 0.064mg 0.05mg Gratin
Vitamin B2 0.116mg 0.06mg Gratin
Vitamin B3 0.993mg 0.507mg Gratin
Vitamin B5 0.387mg 0.667mg Cauliflower
Vitamin B6 0.174mg 0.184mg Cauliflower
Folate 11µg 57µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K µg 15.5µg Cauliflower
Tryptophan 0.07mg 0.02mg Gratin
Threonine 0.192mg 0.076mg Gratin
Isoleucine 0.284mg 0.071mg Gratin
Leucine 0.443mg 0.106mg Gratin
Lysine 0.381mg 0.217mg Gratin
Methionine 0.117mg 0.02mg Gratin
Phenylalanine 0.254mg 0.065mg Gratin
Valine 0.325mg 0.125mg Gratin
Histidine 0.151mg 0.056mg Gratin
Cholesterol 23mg 0mg Cauliflower
Trans Fat g 0g Gratin
Saturated Fat 4.733g 0.13g Cauliflower
Monounsaturated Fat 2.149g 0.034g Gratin
Polyunsaturated fat 0.276g 0.031g Gratin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gratin 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
15
Gratin
30
Cauliflower
Mineral Summary Score
36
Gratin
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
30%
Gratin
12%
Cauliflower
Carbohydrates
11%
Gratin
5%
Cauliflower
Fats
35%
Gratin
1%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 0)
Which food is cheaper?
Gratin
Gratin is cheaper (difference - $0.4)
Which food is richer in minerals?
Gratin
Gratin is relatively richer in minerals
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 403mg)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 4.603g)
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.