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Maize vs Cauliflower - In-Depth Nutrition Comparison

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Important differences between Maize and Cauliflower

  • Maize 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.
  • Maize has 3 times more Vitamin B3 than Cauliflower. Maize 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

Maize vs Cauliflower 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +23.8%
Contains more Magnesium +146.7%
Contains more Copper +38.5%
Contains more Zinc +70.4%
Contains more Phosphorus +102.3%
Contains less Sodium -50%
Contains more Calcium +1000%
Contains more Potassium +10.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +23.8%
Contains more Magnesium +146.7%
Contains more Copper +38.5%
Contains more Zinc +70.4%
Contains more Phosphorus +102.3%
Contains less Sodium -50%
Contains more Calcium +1000%
Contains more Potassium +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Maize
4
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +210%
Contains more Vitamin B3 +249.1%
Contains more Vitamin C +608.8%
Contains more Vitamin E +14.3%
Contains more Vitamin B6 +97.8%
Contains more Vitamin K +5066.7%
Contains more Folate +35.7%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B5 - 0.667
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +210%
Contains more Vitamin B3 +249.1%
Contains more Vitamin C +608.8%
Contains more Vitamin E +14.3%
Contains more Vitamin B6 +97.8%
Contains more Vitamin K +5066.7%
Contains more Folate +35.7%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B5 - 0.667

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Maize
30
Cauliflower
Mineral Summary Score
18
Maize
13
Cauliflower

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Maize
12%
Cauliflower
Carbohydrates
19%
Maize
5%
Cauliflower
Fats
6%
Maize
1%
Cauliflower

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Maize Cauliflower
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Maize Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 52)
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 minerals?
?
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.
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.

All nutrients comparison - raw data values

Nutrient Maize Cauliflower Opinion
Calories 86 25 Maize
Protein 3.27 1.92 Maize
Fats 1.35 0.28 Maize
Vitamin C 6.8 48.2 Cauliflower
Carbs 18.7 4.97 Maize
Cholesterol 0 0
Vitamin D 0 0
Iron 0.52 0.42 Maize
Calcium 2 22 Cauliflower
Potassium 270 299 Cauliflower
Magnesium 37 15 Maize
Sugar 6.26 1.91 Cauliflower
Fiber 2 2
Copper 0.054 0.039 Maize
Zinc 0.46 0.27 Maize
Starch 5.7 Maize
Phosphorus 89 44 Maize
Sodium 15 30 Maize
Vitamin A 187 0 Maize
Vitamin E 0.07 0.08 Cauliflower
Vitamin D 0 0
Vitamin B1 0.155 0.05 Maize
Vitamin B2 0.055 0.06 Cauliflower
Vitamin B3 1.77 0.507 Maize
Vitamin B5 0.717 0.667 Maize
Vitamin B6 0.093 0.184 Cauliflower
Vitamin B12 0 0
Vitamin K 0.3 15.5 Cauliflower
Folate 42 57 Cauliflower
Trans Fat 0 0
Saturated Fat 0.325 0.13 Cauliflower
Monounsaturated Fat 0.432 0.034 Maize
Polyunsaturated fat 0.487 0.031 Maize
Tryptophan 0.023 0.02 Maize
Threonine 0.129 0.076 Maize
Isoleucine 0.129 0.071 Maize
Leucine 0.348 0.106 Maize
Lysine 0.137 0.217 Cauliflower
Methionine 0.067 0.02 Maize
Phenylalanine 0.15 0.065 Maize
Valine 0.185 0.125 Maize
Histidine 0.089 0.056 Maize
Fructose 1.94 0.97 Maize

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Maize - 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.