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  6. Marmalade vs. Cauliflower

Marmalade vs. Cauliflower — In-Depth Nutrition Comparison

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How are Marmalade and Cauliflower different?

  • Marmalade is richer in Copper, while Cauliflower is higher in Vitamin C, Vitamin B5, Vitamin K, Vitamin B6, Folate, Potassium, Choline, Manganese, and Phosphorus.
  • Cauliflower covers your daily need of Vitamin C 48% more than Marmalade.
  • Marmalade contains 2 times more Copper than Cauliflower. Marmalade contains 0.09mg of Copper, while Cauliflower contains 0.039mg.

Marmalade, orange and Cauliflower, raw types were used in this article.

Infographic

Marmalade 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.
Marmalade
Marmalade
2
:
7
Cauliflower
Cauliflower
Contains more Calcium +72.7%
Contains more Copper +130.8%
Contains more Iron +180%
Contains more Magnesium +650%
Contains more Phosphorus +1000%
Contains more Potassium +708.1%
Contains less Sodium -46.4%
Contains more Zinc +575%
Contains more Manganese +675%
Equal in Selenium - 0.6
Marmalade
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 2% 2% 4% 8% 2% 30% 3% 4%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +72.7%
Contains more Copper +130.8%
Contains more Iron +180%
Contains more Magnesium +650%
Contains more Phosphorus +1000%
Contains more Potassium +708.1%
Contains less Sodium -46.4%
Contains more Zinc +575%
Contains more Manganese +675%
Equal in Selenium - 0.6

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.
Marmalade
Marmalade
1
:
9
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +33.3%
Contains more Vitamin C +904.2%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +875%
Contains more Vitamin B5 +4346.7%
Contains more Vitamin B6 +868.4%
Contains more Folate +533.3%
Contains more Vitamin K +∞%
Marmalade
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 16% 2% 6% 1% 1% 5% 7% 0% 0%
Cauliflower
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 E +33.3%
Contains more Vitamin C +904.2%
Contains more Vitamin B1 +900%
Contains more Vitamin B2 +140%
Contains more Vitamin B3 +875%
Contains more Vitamin B5 +4346.7%
Contains more Vitamin B6 +868.4%
Contains more Folate +533.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Marmalade
Marmalade
1
:
4
Cauliflower
Cauliflower
Contains more Carbs +1234%
Contains more Protein +540%
Contains more Fats +∞%
Contains more Water +177.3%
Contains more Other +280%
Marmalade
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Cauliflower
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 Carbs +1234%
Contains more Protein +540%
Contains more Fats +∞%
Contains more Water +177.3%
Contains more Other +280%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Marmalade Cauliflower
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Marmalade Cauliflower Opinion
Net carbs 65.6g 2.97g Marmalade
Protein 0.3g 1.92g Cauliflower
Fats 0g 0.28g Cauliflower
Carbs 66.3g 4.97g Marmalade
Calories 246kcal 25kcal Marmalade
Fructose 0.97g Cauliflower
Sugar 60g 1.91g Cauliflower
Fiber 0.7g 2g Cauliflower
Calcium 38mg 22mg Marmalade
Iron 0.15mg 0.42mg Cauliflower
Magnesium 2mg 15mg Cauliflower
Phosphorus 4mg 44mg Cauliflower
Potassium 37mg 299mg Cauliflower
Sodium 56mg 30mg Cauliflower
Zinc 0.04mg 0.27mg Cauliflower
Copper 0.09mg 0.039mg Marmalade
Manganese 0.02mg 0.155mg Cauliflower
Selenium 0.6µg 0.6µg
Vitamin A 62IU 0IU Marmalade
Vitamin A RAE 3µg 0µg Marmalade
Vitamin E 0.06mg 0.08mg Cauliflower
Vitamin C 4.8mg 48.2mg Cauliflower
Vitamin B1 0.005mg 0.05mg Cauliflower
Vitamin B2 0.025mg 0.06mg Cauliflower
Vitamin B3 0.052mg 0.507mg Cauliflower
Vitamin B5 0.015mg 0.667mg Cauliflower
Vitamin B6 0.019mg 0.184mg Cauliflower
Folate 9µg 57µg Cauliflower
Vitamin K 0µg 15.5µg Cauliflower
Tryptophan 0.003mg 0.02mg Cauliflower
Threonine 0.005mg 0.076mg Cauliflower
Isoleucine 0.008mg 0.071mg Cauliflower
Leucine 0.007mg 0.106mg Cauliflower
Lysine 0.015mg 0.217mg Cauliflower
Methionine 0.006mg 0.02mg Cauliflower
Phenylalanine 0.01mg 0.065mg Cauliflower
Valine 0.013mg 0.125mg Cauliflower
Histidine 0.006mg 0.056mg Cauliflower
Saturated Fat 0g 0.13g Marmalade
Monounsaturated Fat 0g 0.034g Cauliflower
Polyunsaturated fat 0g 0.031g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

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

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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
3%
Marmalade
30%
Cauliflower
Minerals Daily Need Coverage Score
7%
Marmalade
13%
Cauliflower

Comparison summary

Which food is lower in Saturated Fat?
Marmalade
Marmalade is lower in Saturated Fat (difference - 0.13g)
Which food is lower in glycemic index?
Marmalade
Marmalade is lower in glycemic index (difference - 43)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 58.09g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 26mg)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.8)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.