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  6. Mussels vs. Cauliflower

Mussels vs. Cauliflower — In-Depth Nutrition Comparison

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Significant differences between mussels and cauliflower

  • Mussels has more vitamin B12, manganese, selenium, iron, phosphorus, vitamin B2, zinc, and vitamin B1; however, cauliflower is richer in vitamin C.
  • Mussels covers your daily vitamin B12 needs 1000% more than cauliflower.

Specific food types used in this comparison are Mollusks, mussel, blue, cooked, moist heat and Cauliflower, raw.

Infographic

Mussels 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
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 CalciumCalcium +50%
Contains more IronIron +1500%
Contains more CopperCopper +282.1%
Contains more ZincZinc +888.9%
Contains more PhosphorusPhosphorus +547.7%
Contains more ManganeseManganese +4287.1%
Contains more SeleniumSelenium +14833.3%
Contains more PotassiumPotassium +11.6%
Contains less SodiumSodium -91.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +600%
Contains more Vitamin B3Vitamin B3 +491.7%
Contains more Vitamin B5Vitamin B5 +42.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +33.3%
Contains more Vitamin CVitamin C +254.4%
Contains more Vitamin B6Vitamin B6 +84%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mussels Cauliflower DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 0.155mg 289%
Selenium 89.6µg 0.6µg 162%
Iron 6.72mg 0.42mg 79%
Protein 23.8g 1.92g 44%
Vitamin C 13.6mg 48.2mg 38%
Phosphorus 285mg 44mg 34%
Vitamin B2 0.42mg 0.06mg 28%
Zinc 2.67mg 0.27mg 22%
Vitamin B1 0.3mg 0.05mg 21%
Cholesterol 56mg 0mg 19%
Vitamin B3 3mg 0.507mg 16%
Sodium 369mg 30mg 15%
Vitamin K 15.5µg 13%
Copper 0.149mg 0.039mg 12%
Vitamin A 91µg 0µg 10%
Choline 44.3mg 8%
Polyunsaturated fat 1.212g 0.031g 8%
Fiber 0g 2g 8%
Calories 172kcal 25kcal 7%
Vitamin B6 0.1mg 0.184mg 6%
Vitamin B5 0.95mg 0.667mg 6%
Fats 4.48g 0.28g 6%
Folate 76µg 57µg 5%
Magnesium 37mg 15mg 5%
Saturated fat 0.85g 0.13g 3%
Monounsaturated fat 1.014g 0.034g 2%
Vitamin E 0.08mg 1%
Fructose 0.97g 1%
Potassium 268mg 299mg 1%
Calcium 33mg 22mg 1%
Carbs 7.39g 4.97g 1%
Net carbs 7.39g 2.97g N/A
Sugar 1.91g N/A
Tryptophan 0.267mg 0.02mg 0%
Threonine 1.025mg 0.076mg 0%
Isoleucine 1.036mg 0.071mg 0%
Leucine 1.676mg 0.106mg 0%
Lysine 1.779mg 0.217mg 0%
Methionine 0.537mg 0.02mg 0%
Phenylalanine 0.853mg 0.065mg 0%
Valine 1.04mg 0.125mg 0%
Histidine 0.457mg 0.056mg 0%
Omega-3 - EPA 0.276g 0g N/A
Omega-3 - DHA 0.506g 0g N/A
Omega-3 - ALA 0.015g N/A
Omega-3 - DPA 0.044g 0g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 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 +1139.6%
Contains more FatsFats +1500%
Contains more CarbsCarbs +48.7%
Contains more OtherOther +318.4%
Contains more WaterWater +50.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 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 +2882.4%
Contains more Poly. FatPolyunsaturated fat +3809.7%
Contains less Sat. FatSaturated fat -84.7%

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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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.