Lentil vs. Cauliflower — In-Depth Nutrition Comparison
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A recap on differences between Lentil and Cauliflower
- Lentil has more Iron, Folate, Fiber, Copper, Phosphorus, Manganese, Vitamin B1, and Zinc, however, Cauliflower is higher in Vitamin C, and Vitamin K.
- Cauliflower covers your daily Vitamin C needs 52% more than Lentil.
- Cauliflower contains 8 times less Iron than Lentil. Lentil contains 3.33mg of Iron, while Cauliflower contains 0.42mg.
Food varieties used in this article are Lentils, mature seeds, cooked, boiled, without salt and Cauliflower, raw.
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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
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Iron
+692.9%
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Magnesium
+140%
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Phosphorus
+309.1%
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Potassium
+23.4%
Contains
less
Sodium
-93.3%
Contains
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Zinc
+370.4%
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Copper
+543.6%
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Manganese
+218.7%
Contains
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Selenium
+366.7%
Contains
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Calcium
+15.8%
Contains
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Iron
+692.9%
Contains
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Magnesium
+140%
Contains
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Phosphorus
+309.1%
Contains
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Potassium
+23.4%
Contains
less
Sodium
-93.3%
Contains
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Zinc
+370.4%
Contains
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Copper
+543.6%
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Manganese
+218.7%
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Selenium
+366.7%
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Calcium
+15.8%
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.
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Contains
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Vitamin A
+∞%
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Vitamin E
+37.5%
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Vitamin B1
+238%
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Vitamin B2
+21.7%
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Vitamin B3
+109.1%
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Folate
+217.5%
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Vitamin C
+3113.3%
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Vitamin K
+811.8%
Equal in Vitamin B5 - 0.667
Equal in Vitamin B6 - 0.184
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+37.5%
Contains
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Vitamin B1
+238%
Contains
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Vitamin B2
+21.7%
Contains
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Vitamin B3
+109.1%
Contains
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Folate
+217.5%
Contains
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Vitamin C
+3113.3%
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Vitamin K
+811.8%
Equal in Vitamin B5 - 0.667
Equal in Vitamin B6 - 0.184
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+369.8%
Contains
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Fats
+35.7%
Contains
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Carbs
+305%
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Water
+32.2%
Equal in Other - 0.76
Protein:
9.02 g
Fats:
0.38 g
Carbs:
20.13 g
Water:
69.64 g
Other:
0.83 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Contains
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Protein
+369.8%
Contains
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Fats
+35.7%
Contains
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Carbs
+305%
Contains
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Water
+32.2%
Equal in Other - 0.76
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-59.2%
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Monounsaturated Fat
+88.2%
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Polyunsaturated fat
+464.5%
Saturated Fat:
0.053 g
Monounsaturated Fat:
0.064 g
Polyunsaturated fat:
0.175 g
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Contains
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Saturated Fat
-59.2%
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Monounsaturated Fat
+88.2%
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Polyunsaturated fat
+464.5%
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 Sugar |
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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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| Rich in minerals |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 12.23g | 2.97g |
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| Protein | 9.02g | 1.92g |
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| Fats | 0.38g | 0.28g |
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| Carbs | 20.13g | 4.97g |
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| Calories | 116kcal | 25kcal |
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| Fructose | 0.97g |
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| Sugar | 1.8g | 1.91g |
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| Fiber | 7.9g | 2g |
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| Calcium | 19mg | 22mg |
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| Iron | 3.33mg | 0.42mg |
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| Magnesium | 36mg | 15mg |
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| Phosphorus | 180mg | 44mg |
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| Potassium | 369mg | 299mg |
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| Sodium | 2mg | 30mg |
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| Zinc | 1.27mg | 0.27mg |
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| Copper | 0.251mg | 0.039mg |
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| Manganese | 0.494mg | 0.155mg |
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| Selenium | 2.8µg | 0.6µg |
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| Vitamin A | 8IU | 0IU |
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| Vitamin E | 0.11mg | 0.08mg |
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| Vitamin C | 1.5mg | 48.2mg |
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| Vitamin B1 | 0.169mg | 0.05mg |
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| Vitamin B2 | 0.073mg | 0.06mg |
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| Vitamin B3 | 1.06mg | 0.507mg |
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| Vitamin B5 | 0.638mg | 0.667mg |
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| Vitamin B6 | 0.178mg | 0.184mg |
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| Folate | 181µg | 57µg |
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| Vitamin K | 1.7µg | 15.5µg |
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| Tryptophan | 0.081mg | 0.02mg |
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| Threonine | 0.323mg | 0.076mg |
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| Isoleucine | 0.39mg | 0.071mg |
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| Leucine | 0.654mg | 0.106mg |
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| Lysine | 0.63mg | 0.217mg |
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| Methionine | 0.077mg | 0.02mg |
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| Phenylalanine | 0.445mg | 0.065mg |
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| Valine | 0.448mg | 0.125mg |
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| Histidine | 0.254mg | 0.056mg |
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| Saturated Fat | 0.053g | 0.13g |
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| Monounsaturated Fat | 0.064g | 0.034g |
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| Polyunsaturated fat | 0.175g | 0.031g |
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| Omega-6 - Linoleic acid | 0.013g |
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| Omega-3 - ALA | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
26%
30%
Minerals Daily Need Coverage Score
46%
13%
Comparison summary
Which food is lower in Sugar?
Lentil is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Lentil contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Lentil is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Lentil is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Lentil is relatively richer in minerals
Which food is cheaper?
Cauliflower is cheaper (difference - $0.7)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.