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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
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" 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 Phosphorus +102.3%
Contains less Sodium -50%
Contains more Zinc +70.4%
Contains more Copper +38.5%
Contains more Calcium +1000%
Contains more Potassium +10.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Contains more Iron +23.8%
Contains more Magnesium +146.7%
Contains more Phosphorus +102.3%
Contains less Sodium -50%
Contains more Zinc +70.4%
Contains more Copper +38.5%
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 E +14.3%
Contains more Vitamin C +608.8%
Contains more Vitamin B6 +97.8%
Contains more Folate +35.7%
Contains more Vitamin K +5066.7%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B5 - 0.667
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +210%
Contains more Vitamin B3 +249.1%
Contains more Vitamin E +14.3%
Contains more Vitamin C +608.8%
Contains more Vitamin B6 +97.8%
Contains more Folate +35.7%
Contains more Vitamin K +5066.7%
Equal in Vitamin B2 - 0.06
Equal in Vitamin B5 - 0.667

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

All nutrients comparison - raw data values

Nutrient Maize Cauliflower Opinion
Net carbs 16.7g 2.97g Maize
Protein 3.27g 1.92g Maize
Fats 1.35g 0.28g Maize
Carbs 18.7g 4.97g Maize
Calories 86kcal 25kcal Maize
Starch 5.7g g Maize
Fructose 1.94g 0.97g Maize
Sugar 6.26g 1.91g Cauliflower
Fiber 2g 2g
Calcium 2mg 22mg Cauliflower
Iron 0.52mg 0.42mg Maize
Magnesium 37mg 15mg Maize
Phosphorus 89mg 44mg Maize
Potassium 270mg 299mg Cauliflower
Sodium 15mg 30mg Maize
Zinc 0.46mg 0.27mg Maize
Copper 0.054mg 0.039mg Maize
Vitamin A 187IU 0IU Maize
Vitamin E 0.07mg 0.08mg Cauliflower
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.8mg 48.2mg Cauliflower
Vitamin B1 0.155mg 0.05mg Maize
Vitamin B2 0.055mg 0.06mg Cauliflower
Vitamin B3 1.77mg 0.507mg Maize
Vitamin B5 0.717mg 0.667mg Maize
Vitamin B6 0.093mg 0.184mg Cauliflower
Folate 42µg 57µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 15.5µg Cauliflower
Tryptophan 0.023mg 0.02mg Maize
Threonine 0.129mg 0.076mg Maize
Isoleucine 0.129mg 0.071mg Maize
Leucine 0.348mg 0.106mg Maize
Lysine 0.137mg 0.217mg Cauliflower
Methionine 0.067mg 0.02mg Maize
Phenylalanine 0.15mg 0.065mg Maize
Valine 0.185mg 0.125mg Maize
Histidine 0.089mg 0.056mg Maize
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.325g 0.13g Cauliflower
Monounsaturated Fat 0.432g 0.034g Maize
Polyunsaturated fat 0.487g 0.031g Maize

Which food is preferable for your diet?

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

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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

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.

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.