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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 4 times more carbs than cauliflower. Corn raw has 18.7g of carbs, while cauliflower has 4.97g.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 161% 0% 0% 1.6% 13% 14% 9.5% 40% 42% 0% 39% 43%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B5 ~0.667mg
~equal in Vitamin B12 ~0µg

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%
Folate 42µg 57µg 4%
Choline 23mg 44.3mg 4%
Calories 86kcal 25kcal 3%
Protein 3.27g 1.92g 3%
Polyunsaturated fat 0.487g 0.031g 3%
Omega-6 (Linoleic acid) 0.468g 0.013g 3%
Fats 1.35g 0.28g 2%
Calcium 2mg 22mg 2%
Copper 0.054mg 0.039mg 2%
Zinc 0.46mg 0.27mg 2%
Starch 5.7g 2%
Potassium 270mg 299mg 1%
Iron 0.52mg 0.42mg 1%
Sodium 15mg 30mg 1%
Vitamin A 9µg 0µg 1%
Vitamin B5 0.717mg 0.667mg 1%
Saturated fat 0.325g 0.13g 1%
Monounsaturated fat 0.432g 0.034g 1%
Fructose 1.94g 0.97g 1%
Protein per 100 calories 3.8g 7.7g N/A
Calories per 10 g protein 263kcal 130kcal N/A
Weight per 100 calories 116g 400g N/A
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%
Manganese 0.163mg 0.155mg 0%
Selenium 0.6µg 0.6µg 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 0%

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%

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

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.