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  6. Juice vs. Cauliflower

Juice vs. Cauliflower — In-Depth Nutrition Comparison

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A recap on differences between Juice and Cauliflower

  • Juice has more Vitamin B2, Vitamin B3, Vitamin B1, and Vitamin B6, however, Cauliflower is higher in Vitamin C, Folate, Vitamin K, Vitamin B5, Potassium, and Fiber.
  • Cauliflower covers your daily Vitamin C needs 37% more than Juice.
  • Cauliflower contains 10 times less Vitamin B3 than Juice. Juice contains 5mg of Vitamin B3, while Cauliflower contains 0.507mg.

Food varieties used in this article are Beverages, Orange juice drink and Cauliflower, raw.

Infographic

Juice 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.
Juice
Juice
1
:
9
Cauliflower
Cauliflower
Contains less Sodium -93.3%
Contains more Calcium +1000%
Contains more Iron +281.8%
Contains more Magnesium +400%
Contains more Phosphorus +1000%
Contains more Potassium +611.9%
Contains more Zinc +1250%
Contains more Copper +116.7%
Contains more Manganese +2114.3%
Contains more Selenium +∞%
Juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 3% 2% 4% 1% 1% 6% 1% 0%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains less Sodium -93.3%
Contains more Calcium +1000%
Contains more Iron +281.8%
Contains more Magnesium +400%
Contains more Phosphorus +1000%
Contains more Potassium +611.9%
Contains more Zinc +1250%
Contains more Copper +116.7%
Contains more Manganese +2114.3%
Contains more Selenium +∞%

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.
Juice
Juice
5
:
6
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin B1 +660%
Contains more Vitamin B2 +616.7%
Contains more Vitamin B3 +886.2%
Contains more Vitamin B6 +171.7%
Contains more Vitamin E +300%
Contains more Vitamin C +221.3%
Contains more Vitamin B5 +1011.7%
Contains more Folate +1325%
Contains more Vitamin K +∞%
Juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 1% 0% 50% 96% 100% 94% 4% 116% 3% 0% 0%
Cauliflower
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 +660%
Contains more Vitamin B2 +616.7%
Contains more Vitamin B3 +886.2%
Contains more Vitamin B6 +171.7%
Contains more Vitamin E +300%
Contains more Vitamin C +221.3%
Contains more Vitamin B5 +1011.7%
Contains more Folate +1325%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Juice
Juice
1
:
4
Cauliflower
Cauliflower
Contains more Carbs +169.8%
Contains more Protein +860%
Contains more Fats +∞%
Contains more Other +300%
Equal in Water - 92.07
Juice
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Cauliflower
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 Carbs +169.8%
Contains more Protein +860%
Contains more Fats +∞%
Contains more Other +300%
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Juice
Juice
1
:
2
Cauliflower
Cauliflower
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +240%
Contains more Polyunsaturated fat +210%
Juice
50% 50%
Saturated Fat: 0 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.01 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -100%
Contains more Monounsaturated Fat +240%
Contains more Polyunsaturated fat +210%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Juice Cauliflower
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Juice Cauliflower Opinion
Net carbs 13.21g 2.97g Juice
Protein 0.2g 1.92g Cauliflower
Fats 0g 0.28g Cauliflower
Carbs 13.41g 4.97g Juice
Calories 54kcal 25kcal Juice
Fructose 0.97g Cauliflower
Sugar 9.36g 1.91g Cauliflower
Fiber 0.2g 2g Cauliflower
Calcium 2mg 22mg Cauliflower
Iron 0.11mg 0.42mg Cauliflower
Magnesium 3mg 15mg Cauliflower
Phosphorus 4mg 44mg Cauliflower
Potassium 42mg 299mg Cauliflower
Sodium 2mg 30mg Juice
Zinc 0.02mg 0.27mg Cauliflower
Copper 0.018mg 0.039mg Cauliflower
Manganese 0.007mg 0.155mg Cauliflower
Selenium 0µg 0.6µg Cauliflower
Vitamin A 44IU 0IU Juice
Vitamin A RAE 2µg 0µg Juice
Vitamin E 0.02mg 0.08mg Cauliflower
Vitamin C 15mg 48.2mg Cauliflower
Vitamin B1 0.38mg 0.05mg Juice
Vitamin B2 0.43mg 0.06mg Juice
Vitamin B3 5mg 0.507mg Juice
Vitamin B5 0.06mg 0.667mg Cauliflower
Vitamin B6 0.5mg 0.184mg Juice
Folate 4µg 57µg Cauliflower
Vitamin K 0µg 15.5µg Cauliflower
Tryptophan 0.02mg Cauliflower
Threonine 0.076mg Cauliflower
Isoleucine 0.071mg Cauliflower
Leucine 0.106mg Cauliflower
Lysine 0.217mg Cauliflower
Methionine 0.02mg Cauliflower
Phenylalanine 0.065mg Cauliflower
Valine 0.125mg Cauliflower
Histidine 0.056mg Cauliflower
Saturated Fat 0g 0.13g Juice
Monounsaturated Fat 0.01g 0.034g Cauliflower
Polyunsaturated fat 0.01g 0.031g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Juice Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
39%
Juice
30%
Cauliflower
Minerals Daily Need Coverage Score
2%
Juice
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Juice
Juice contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Juice
Juice is lower in Saturated Fat (difference - 0.13g)
Which food is lower in glycemic index?
Juice
Juice is lower in glycemic index (difference - 50)
Which food is cheaper?
Juice
Juice is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 7.45g)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
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

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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.