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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.

Infographic

Lentil 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.
Lentil
Lentil
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
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 +140%
Contains more PotassiumPotassium +23.4%
Contains more IronIron +692.9%
Contains more CopperCopper +543.6%
Contains more ZincZinc +370.4%
Contains more PhosphorusPhosphorus +309.1%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +218.7%
Contains more SeleniumSelenium +366.7%
Contains more CalciumCalcium +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.
Lentil
Lentil
5
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
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 EVitamin E +37.5%
Contains more Vitamin B1Vitamin B1 +238%
Contains more Vitamin B2Vitamin B2 +21.7%
Contains more Vitamin B3Vitamin B3 +109.1%
Contains more FolateFolate +217.5%
Contains more Vitamin CVitamin C +3113.3%
Contains more Vitamin KVitamin K +811.8%
Contains more CholineCholine +35.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.667mg
~equal in Vitamin B6 ~0.184mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lentil Cauliflower DV% diff.
Vitamin C 1.5mg 48.2mg 52%
Iron 3.33mg 0.42mg 36%
Folate 181µg 57µg 31%
Fiber 7.9g 2g 24%
Copper 0.251mg 0.039mg 24%
Phosphorus 180mg 44mg 19%
Manganese 0.494mg 0.155mg 15%
Protein 9.02g 1.92g 14%
Vitamin K 1.7µg 15.5µg 12%
Vitamin B1 0.169mg 0.05mg 10%
Zinc 1.27mg 0.27mg 9%
Calories 116kcal 25kcal 5%
Carbs 20.13g 4.97g 5%
Magnesium 36mg 15mg 5%
Selenium 2.8µg 0.6µg 4%
Vitamin B3 1.06mg 0.507mg 3%
Choline 32.7mg 44.3mg 2%
Potassium 369mg 299mg 2%
Polyunsaturated fat 0.175g 0.031g 1%
Sodium 2mg 30mg 1%
Vitamin B2 0.073mg 0.06mg 1%
Vitamin B5 0.638mg 0.667mg 1%
Fructose 0.97g 1%
Fats 0.38g 0.28g 0%
Net carbs 12.23g 2.97g N/A
Calcium 19mg 22mg 0%
Sugar 1.8g 1.91g N/A
Vitamin E 0.11mg 0.08mg 0%
Vitamin B6 0.178mg 0.184mg 0%
Saturated fat 0.053g 0.13g 0%
Monounsaturated fat 0.064g 0.034g 0%
Tryptophan 0.081mg 0.02mg 0%
Threonine 0.323mg 0.076mg 0%
Isoleucine 0.39mg 0.071mg 0%
Leucine 0.654mg 0.106mg 0%
Lysine 0.63mg 0.217mg 0%
Methionine 0.077mg 0.02mg 0%
Phenylalanine 0.445mg 0.065mg 0%
Valine 0.448mg 0.125mg 0%
Histidine 0.254mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lentil
Lentil
4
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 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 +369.8%
Contains more FatsFats +35.7%
Contains more CarbsCarbs +305%
Contains more WaterWater +32.2%
~equal in Other ~0.76g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lentil
Lentil
3
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 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 less Sat. FatSaturated fat -59.2%
Contains more Mono. FatMonounsaturated fat +88.2%
Contains more Poly. FatPolyunsaturated fat +464.5%

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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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.