Kiwi vs. Cauliflower — In-Depth Nutrition Comparison
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Summary of differences between kiwi and cauliflower
- Kiwi has more vitamin C, vitamin K, copper, and vitamin E; however, cauliflower is higher in vitamin B5, vitamin B6, folate, and choline.
- Kiwi covers your daily need for vitamin C, 49% more than cauliflower.
- Kiwi has 18 times more vitamin E than cauliflower. While kiwi has 1.46mg of vitamin E, cauliflower has only 0.08mg.
- Cauliflower has less sugar.
These are the specific foods used in this comparison Kiwifruit, green, raw and Cauliflower, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +13.3% |
| Contains more CalciumCalcium | +54.5% |
| Contains more CopperCopper | +233.3% |
| Contains less SodiumSodium | -90% |
| Contains more IronIron | +35.5% |
| Contains more ZincZinc | +92.9% |
| Contains more PhosphorusPhosphorus | +29.4% |
| Contains more ManganeseManganese | +58.2% |
| Contains more SeleniumSelenium | +200% |
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.
| Contains more Vitamin CVitamin C | +92.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1725% |
| Contains more Vitamin KVitamin K | +160% |
| Contains more Vitamin B1Vitamin B1 | +85.2% |
| Contains more Vitamin B2Vitamin B2 | +140% |
| Contains more Vitamin B3Vitamin B3 | +48.7% |
| Contains more Vitamin B5Vitamin B5 | +264.5% |
| Contains more Vitamin B6Vitamin B6 | +192.1% |
| Contains more FolateFolate | +128% |
| Contains more CholineCholine | +467.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.52 g
Carbs:
14.66 g
Water:
83.07 g
Other:
0.61 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more FatsFats | +85.7% |
| Contains more CarbsCarbs | +195% |
| Contains more ProteinProtein | +68.4% |
| Contains more WaterWater | +10.8% |
| Contains more OtherOther | +24.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.287 g
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 | -77.7% |
| Contains more Mono. FatMonounsaturated fat | +38.2% |
| Contains more Poly. FatPolyunsaturated fat | +825.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.15 g
Glucose:
4.11 g
Fructose:
4.35 g
Lactose:
0 g
Maltose:
0.19 g
Galactose:
0.17 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +337.2% |
| Contains more FructoseFructose | +348.5% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 92.7mg | 48.2mg | 49% |
| Vitamin K | 40.3µg | 15.5µg | 21% |
| Vitamin B5 | 0.183mg | 0.667mg | 10% |
| Copper | 0.13mg | 0.039mg | 10% |
| Vitamin E | 1.46mg | 0.08mg | 9% |
| Vitamin B6 | 0.063mg | 0.184mg | 9% |
| Folate | 25µg | 57µg | 8% |
| Choline | 7.8mg | 44.3mg | 7% |
| Fructose | 4.35g | 0.97g | 4% |
| Fiber | 3g | 2g | 4% |
| Vitamin B2 | 0.025mg | 0.06mg | 3% |
| Carbs | 14.66g | 4.97g | 3% |
| Polyunsaturated fat | 0.287g | 0.031g | 2% |
| Protein | 1.14g | 1.92g | 2% |
| Vitamin B1 | 0.027mg | 0.05mg | 2% |
| Manganese | 0.098mg | 0.155mg | 2% |
| Calories | 61kcal | 25kcal | 2% |
| Sodium | 3mg | 30mg | 1% |
| Selenium | 0.2µg | 0.6µg | 1% |
| Phosphorus | 34mg | 44mg | 1% |
| Zinc | 0.14mg | 0.27mg | 1% |
| Vitamin B3 | 0.341mg | 0.507mg | 1% |
| Iron | 0.31mg | 0.42mg | 1% |
| Calcium | 34mg | 22mg | 1% |
| Fats | 0.52g | 0.28g | 0% |
| Net carbs | 11.66g | 2.97g | N/A |
| Magnesium | 17mg | 15mg | 0% |
| Potassium | 312mg | 299mg | 0% |
| Sugar | 8.99g | 1.91g | N/A |
| Vitamin A | 4µg | 0µg | 0% |
| Saturated fat | 0.029g | 0.13g | 0% |
| Monounsaturated fat | 0.047g | 0.034g | 0% |
| Tryptophan | 0.015mg | 0.02mg | 0% |
| Threonine | 0.047mg | 0.076mg | 0% |
| Isoleucine | 0.051mg | 0.071mg | 0% |
| Leucine | 0.066mg | 0.106mg | 0% |
| Lysine | 0.061mg | 0.217mg | 0% |
| Methionine | 0.024mg | 0.02mg | 0% |
| Phenylalanine | 0.044mg | 0.065mg | 0% |
| Valine | 0.057mg | 0.125mg | 0% |
| Histidine | 0.027mg | 0.056mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
14%
13%
Comparison summary
Which food contains less Sodium?
Kiwi contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Kiwi is lower in Saturated fat (difference - 0.101g)
Which food is lower in glycemic index?
Kiwi is lower in glycemic index (difference - 58)
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 7.08g)
Which food is cheaper?
Cauliflower is cheaper (difference - $0.1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.