Corn raw vs. Cauliflower — In-Depth Nutrition Comparison
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Important differences between Corn raw and Cauliflower
- Corn raw has more Vitamin B1, Vitamin B3, Phosphorus, and Magnesium, however, Cauliflower has more Vitamin C, Vitamin K, and Vitamin B6.
- Cauliflower's daily need coverage for Vitamin C is 46% more.
- Corn raw has 3 times more Vitamin B3 than Cauliflower. Corn raw has 1.77mg of Vitamin B3, while Cauliflower has 0.507mg.
- Cauliflower is lower in Sugar.
The food varieties used in the comparison are Corn, sweet, yellow, 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 | +146.7% |
| Contains more IronIron | +23.8% |
| Contains more CopperCopper | +38.5% |
| Contains more ZincZinc | +70.4% |
| Contains more PhosphorusPhosphorus | +102.3% |
| Contains less SodiumSodium | -50% |
| Contains more CalciumCalcium | +1000% |
| Contains more PotassiumPotassium | +10.7% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +210% |
| Contains more Vitamin B3Vitamin B3 | +249.1% |
| Contains more Vitamin CVitamin C | +608.8% |
| Contains more Vitamin EVitamin E | +14.3% |
| Contains more Vitamin B6Vitamin B6 | +97.8% |
| Contains more Vitamin KVitamin K | +5066.7% |
| Contains more FolateFolate | +35.7% |
| Contains more CholineCholine | +92.6% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.27 g
Fats:
1.35 g
Carbs:
18.7 g
Water:
76.05 g
Other:
0.63 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +70.3% |
| Contains more FatsFats | +382.1% |
| Contains more CarbsCarbs | +276.3% |
| Contains more WaterWater | +21.1% |
| Contains more OtherOther | +20.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.325 g
Monounsaturated Fat:
Mono. Fat
0.432 g
Polyunsaturated fat:
Poly. Fat
0.487 g
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 | +1170.6% |
| Contains more Poly. FatPolyunsaturated fat | +1471% |
| Contains less Sat. FatSaturated Fat | -60% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
5.7 g
Sucrose:
0.89 g
Glucose:
3.43 g
Fructose:
1.94 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 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 StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +264.9% |
| Contains more FructoseFructose | +100% |
~equal in
Lactose
~0g
~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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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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 | |
|
Opinion |
| Calories | 86kcal | 25kcal |
|
| Protein | 3.27g | 1.92g |
|
| Fats | 1.35g | 0.28g |
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| Vitamin C | 6.8mg | 48.2mg |
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| Net carbs | 16.7g | 2.97g |
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| Carbs | 18.7g | 4.97g |
|
| Magnesium | 37mg | 15mg |
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| Calcium | 2mg | 22mg |
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| Potassium | 270mg | 299mg |
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| Iron | 0.52mg | 0.42mg |
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| Sugar | 6.26g | 1.91g |
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| Fiber | 2g | 2g | |
| Copper | 0.054mg | 0.039mg |
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| Zinc | 0.46mg | 0.27mg |
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| Starch | 5.7g |
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| Phosphorus | 89mg | 44mg |
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| Sodium | 15mg | 30mg |
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| Vitamin A | 187IU | 0IU |
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| Vitamin A | 9µg | 0µg |
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| Vitamin E | 0.07mg | 0.08mg |
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| Manganese | 0.163mg | 0.155mg |
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| Selenium | 0.6µg | 0.6µg | |
| Vitamin B1 | 0.155mg | 0.05mg |
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| Vitamin B2 | 0.055mg | 0.06mg |
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| Vitamin B3 | 1.77mg | 0.507mg |
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| Vitamin B5 | 0.717mg | 0.667mg |
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| Vitamin B6 | 0.093mg | 0.184mg |
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| Vitamin K | 0.3µg | 15.5µg |
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| Folate | 42µg | 57µg |
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| Choline | 23mg | 44.3mg |
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| Saturated Fat | 0.325g | 0.13g |
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| Monounsaturated Fat | 0.432g | 0.034g |
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| Polyunsaturated fat | 0.487g | 0.031g |
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| Tryptophan | 0.023mg | 0.02mg |
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| Threonine | 0.129mg | 0.076mg |
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| Isoleucine | 0.129mg | 0.071mg |
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| Leucine | 0.348mg | 0.106mg |
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| Lysine | 0.137mg | 0.217mg |
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| Methionine | 0.067mg | 0.02mg |
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| Phenylalanine | 0.15mg | 0.065mg |
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| Valine | 0.185mg | 0.125mg |
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| Histidine | 0.089mg | 0.056mg |
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| Fructose | 1.94g | 0.97g |
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| Omega-3 - ALA | 0.014g | 0.015g |
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| Omega-6 - Linoleic acid | 0.468g | 0.013g |
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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
18%
30%
Minerals Daily Need Coverage Score
17%
13%
Comparison summary
Which food contains less Sodium?
Corn raw contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Corn raw is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Corn raw is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Cauliflower is lower in Saturated Fat (difference - 0.195g)
Which food is cheaper?
Cauliflower is cheaper (difference - $0.8)
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.