Corn vs. Cauliflower — In-Depth Nutrition Comparison
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Summary of differences between corn and cauliflower
- Corn has more vitamin B3 and vitamin A; however, cauliflower is higher in vitamin C, vitamin K, and folate.
- Cauliflower covers your daily need for vitamin C, 47% more than corn.
These are the specific foods used in this comparison Corn, sweet, yellow, cooked, boiled, drained, without salt 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 | +73.3% |
| Contains more CopperCopper | +25.6% |
| Contains more ZincZinc | +129.6% |
| Contains more PhosphorusPhosphorus | +75% |
| Contains less SodiumSodium | -96.7% |
| Contains more CalciumCalcium | +633.3% |
| Contains more PotassiumPotassium | +37.2% |
| Contains more SeleniumSelenium | +200% |
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 EVitamin E | +12.5% |
| Contains more Vitamin B1Vitamin B1 | +86% |
| Contains more Vitamin B3Vitamin B3 | +232% |
| Contains more Vitamin B5Vitamin B5 | +18.7% |
| Contains more Vitamin CVitamin C | +776.4% |
| Contains more Vitamin B6Vitamin B6 | +32.4% |
| Contains more Vitamin KVitamin K | +3775% |
| Contains more FolateFolate | +147.8% |
| Contains more CholineCholine | +52.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
3.41 g
Fats:
1.5 g
Carbs:
20.98 g
Water:
73.41 g
Other:
0.7 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +77.6% |
| Contains more FatsFats | +435.7% |
| Contains more CarbsCarbs | +322.1% |
| Contains more WaterWater | +25.4% |
~equal in
Other
~0.76g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.197 g
Monounsaturated fat:
Mono. Fat
0.374 g
Polyunsaturated fat:
Poly. Fat
0.603 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 | +1000% |
| Contains more Poly. FatPolyunsaturated fat | +1845.2% |
| Contains less Sat. FatSaturated fat | -34% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
7.17 g
Sucrose:
2.74 g
Glucose:
0.84 g
Fructose:
0.79 g
Lactose:
0 g
Maltose:
0.17 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 MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +11.9% |
| Contains more FructoseFructose | +22.8% |
~equal in
Lactose
~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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| 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 minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 5.5mg | 48.2mg | 47% |
| Vitamin K | 0.4µg | 15.5µg | 13% |
| Folate | 23µg | 57µg | 9% |
| Vitamin B3 | 1.683mg | 0.507mg | 7% |
| Phosphorus | 77mg | 44mg | 5% |
| Carbs | 20.98g | 4.97g | 5% |
| Vitamin B1 | 0.093mg | 0.05mg | 4% |
| Calories | 96kcal | 25kcal | 4% |
| Polyunsaturated fat | 0.603g | 0.031g | 4% |
| Choline | 29.1mg | 44.3mg | 3% |
| Vitamin B6 | 0.139mg | 0.184mg | 3% |
| Zinc | 0.62mg | 0.27mg | 3% |
| Starch | 7.17g | 3% | |
| Vitamin B5 | 0.792mg | 0.667mg | 3% |
| Magnesium | 26mg | 15mg | 3% |
| Protein | 3.41g | 1.92g | 3% |
| Calcium | 3mg | 22mg | 2% |
| Fats | 1.5g | 0.28g | 2% |
| Potassium | 218mg | 299mg | 2% |
| Fiber | 2.4g | 2g | 2% |
| Selenium | 0.2µg | 0.6µg | 1% |
| Vitamin A | 13µg | 0µg | 1% |
| Sodium | 1mg | 30mg | 1% |
| Monounsaturated fat | 0.374g | 0.034g | 1% |
| Copper | 0.049mg | 0.039mg | 1% |
| Manganese | 0.167mg | 0.155mg | 1% |
| Net carbs | 18.58g | 2.97g | N/A |
| Iron | 0.45mg | 0.42mg | 0% |
| Sugar | 4.54g | 1.91g | N/A |
| Vitamin E | 0.09mg | 0.08mg | 0% |
| Vitamin B2 | 0.057mg | 0.06mg | 0% |
| Saturated fat | 0.197g | 0.13g | 0% |
| Tryptophan | 0.023mg | 0.02mg | 0% |
| Threonine | 0.133mg | 0.076mg | 0% |
| Isoleucine | 0.133mg | 0.071mg | 0% |
| Leucine | 0.358mg | 0.106mg | 0% |
| Lysine | 0.141mg | 0.217mg | 0% |
| Methionine | 0.069mg | 0.02mg | 0% |
| Phenylalanine | 0.155mg | 0.065mg | 0% |
| Valine | 0.191mg | 0.125mg | 0% |
| Histidine | 0.091mg | 0.056mg | 0% |
| Fructose | 0.79g | 0.97g | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
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
16%
30%
Minerals Daily Need Coverage Score
14%
13%
Comparison summary
Which food contains less Sodium?
Corn contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Corn is lower in glycemic index (difference - 52)
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 2.63g)
Which food is lower in Saturated fat?
Cauliflower is lower in Saturated fat (difference - 0.067g)
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 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.