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Lasagne vs. Cauliflower — In-Depth Nutrition Comparison

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Important differences between lasagne and cauliflower

  • Lasagne has more selenium, vitamin B12, phosphorus, and vitamin A; however, cauliflower has more vitamin C, folate, vitamin K, and vitamin B5.
  • Cauliflower's daily need coverage for vitamin C is 51% more.
  • Cauliflower is lower in saturated fat.

The food varieties used in the comparison are Lasagna with meat sauce, frozen, prepared and Cauliflower, raw.

Infographic

Lasagne 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 26% 17% 27% 30% 24% 49% 49% 25% 87%
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 +33.3%
Contains more CalciumCalcium +300%
Contains more IronIron +69%
Contains more CopperCopper +130.8%
Contains more ZincZinc +222.2%
Contains more PhosphorusPhosphorus +161.4%
Contains more ManganeseManganese +24.5%
Contains more SeleniumSelenium +2550%
Contains more PotassiumPotassium +52.6%
Contains less SodiumSodium -92%

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.
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 8.3% 14% 17% 0% 18% 17% 29% 19% 28% 41% 18% 18% 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 AVitamin A +∞%
Contains more Vitamin EVitamin E +962.5%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B3Vitamin B3 +201.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1828%
Contains more Vitamin B5Vitamin B5 +106.5%
Contains more Vitamin B6Vitamin B6 +50.8%
Contains more Vitamin KVitamin K +121.4%
Contains more FolateFolate +137.5%
Contains more CholineCholine +90.9%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 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 ProteinProtein +279.2%
Contains more FatsFats +1657.1%
Contains more CarbsCarbs +209.1%
Contains more OtherOther +106.6%
Contains more WaterWater +29.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 2.348 g
Monounsaturated fat: Mono. Fat 1.758 g
Polyunsaturated fat: Poly. Fat 0.433 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 more Mono. FatMonounsaturated fat +5070.6%
Contains more Poly. FatPolyunsaturated fat +1296.8%
Contains less Sat. FatSaturated fat -94.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
76% 4% 7% 8% 5%
Starch: 9.83 g
Sucrose: 0.54 g
Glucose: 0.93 g
Fructose: 1.04 g
Lactose: 0.6 g
Maltose: 0 g
Galactose: 0 g
49% 51%
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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more LactoseLactose +∞%
~equal in Glucose ~0.94g
~equal in Fructose ~0.97g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Lasagne Cauliflower DV% diff.
Vitamin C 2.5mg 48.2mg 51%
Selenium 15.9µg 0.6µg 28%
Sodium 373mg 30mg 15%
Vitamin B12 0.33µg 0µg 14%
Protein 7.28g 1.92g 11%
Phosphorus 115mg 44mg 10%
Saturated fat 2.348g 0.13g 10%
Folate 24µg 57µg 8%
Vitamin B5 0.323mg 0.667mg 7%
Fats 4.92g 0.28g 7%
Vitamin K 7µg 15.5µg 7%
Calcium 88mg 22mg 7%
Vitamin B3 1.528mg 0.507mg 6%
Calories 135kcal 25kcal 6%
Copper 0.09mg 0.039mg 6%
Cholesterol 17mg 0mg 6%
Vitamin E 0.85mg 0.08mg 5%
Vitamin B6 0.122mg 0.184mg 5%
Zinc 0.87mg 0.27mg 5%
Vitamin A 41µg 0µg 5%
Iron 0.71mg 0.42mg 4%
Choline 23.2mg 44.3mg 4%
Monounsaturated fat 1.758g 0.034g 4%
Starch 9.83g 4%
Polyunsaturated fat 0.433g 0.031g 3%
Potassium 196mg 299mg 3%
Carbs 15.36g 4.97g 3%
Manganese 0.193mg 0.155mg 2%
Vitamin B1 0.07mg 0.05mg 2%
Vitamin B2 0.074mg 0.06mg 1%
Magnesium 20mg 15mg 1%
Fiber 1.7g 2g 1%
Net carbs 13.66g 2.97g N/A
Vitamin D 1IU 0IU 0%
Sugar 3.11g 1.91g N/A
Trans fat 0.196g 0g N/A
Tryptophan 0.085mg 0.02mg 0%
Threonine 0.219mg 0.076mg 0%
Isoleucine 0.224mg 0.071mg 0%
Leucine 0.578mg 0.106mg 0%
Lysine 0.486mg 0.217mg 0%
Methionine 0.164mg 0.02mg 0%
Phenylalanine 0.329mg 0.065mg 0%
Valine 0.285mg 0.125mg 0%
Histidine 0.183mg 0.056mg 0%
Fructose 1.04g 0.97g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.026g 0.015g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.005g 0g N/A
Omega-6 - Linoleic acid 0.322g 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lasagne Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Lasagne
30%
Cauliflower
Minerals Daily Need Coverage Score
35%
Lasagne
13%
Cauliflower

Comparison summary

Which food is richer in minerals?
Lasagne
Lasagne is relatively richer in minerals
Which food is lower in glycemic index?
Lasagne
Lasagne is lower in glycemic index (difference - 28)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 1.2g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 343mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 2.218g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $2.6)
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. Lasagne - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172114/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.