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  6. Corn raw vs. Cauliflower

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

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 +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%
~equal in Manganese ~0.155mg
~equal in Selenium ~0.6µg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 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 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
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B5 ~0.667mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 +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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 +1170.6%
Contains more Poly. FatPolyunsaturated fat +1471%
Contains less Sat. FatSaturated fat -60%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
48% 7% 29% 16%
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
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 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.
Corn raw Cauliflower
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn raw Cauliflower DV% diff.
Vitamin C 6.8mg 48.2mg 46%
Vitamin K 0.3µg 15.5µg 13%
Vitamin B1 0.155mg 0.05mg 9%
Vitamin B3 1.77mg 0.507mg 8%
Vitamin B6 0.093mg 0.184mg 7%
Phosphorus 89mg 44mg 6%
Carbs 18.7g 4.97g 5%
Magnesium 37mg 15mg 5%
Choline 23mg 44.3mg 4%
Folate 42µg 57µg 4%
Calories 86kcal 25kcal 3%
Protein 3.27g 1.92g 3%
Polyunsaturated fat 0.487g 0.031g 3%
Zinc 0.46mg 0.27mg 2%
Starch 5.7g 2%
Copper 0.054mg 0.039mg 2%
Fats 1.35g 0.28g 2%
Calcium 2mg 22mg 2%
Monounsaturated fat 0.432g 0.034g 1%
Saturated fat 0.325g 0.13g 1%
Potassium 270mg 299mg 1%
Vitamin B5 0.717mg 0.667mg 1%
Sodium 15mg 30mg 1%
Vitamin A 9µg 0µg 1%
Iron 0.52mg 0.42mg 1%
Fructose 1.94g 0.97g 1%
Net carbs 16.7g 2.97g N/A
Sugar 6.26g 1.91g N/A
Fiber 2g 2g 0%
Vitamin E 0.07mg 0.08mg 0%
Selenium 0.6µg 0.6µg 0%
Manganese 0.163mg 0.155mg 0%
Vitamin B2 0.055mg 0.06mg 0%
Tryptophan 0.023mg 0.02mg 0%
Threonine 0.129mg 0.076mg 0%
Isoleucine 0.129mg 0.071mg 0%
Leucine 0.348mg 0.106mg 0%
Lysine 0.137mg 0.217mg 0%
Methionine 0.067mg 0.02mg 0%
Phenylalanine 0.15mg 0.065mg 0%
Valine 0.185mg 0.125mg 0%
Histidine 0.089mg 0.056mg 0%
Omega-3 - ALA 0.014g 0.015g N/A
Omega-6 - Linoleic acid 0.468g 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Corn raw
30%
Cauliflower
Minerals Daily Need Coverage Score
17%
Corn raw
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Corn raw
Corn raw is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 0.195g)
Which food is cheaper?
Cauliflower
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.

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.