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  6. Nectarine vs. Cauliflower

Nectarine vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between nectarine and cauliflower?

  • Nectarine is richer in vitamin A and copper, yet cauliflower is richer in vitamin C, folate, vitamin B6, vitamin K, vitamin B5, and choline.
  • Cauliflower's daily need coverage for vitamin C is 48% higher.

We used Nectarines, raw and Cauliflower, raw types in this comparison.

Infographic

Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
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 CopperCopper +120.5%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +48.8%
Contains more IronIron +50%
Contains more ZincZinc +58.8%
Contains more PhosphorusPhosphorus +69.2%
Contains more ManganeseManganese +187%
Contains more SeleniumSelenium +∞%

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
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 EVitamin E +862.5%
Contains more Vitamin B3Vitamin B3 +121.9%
Contains more Vitamin CVitamin C +792.6%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B5Vitamin B5 +260.5%
Contains more Vitamin B6Vitamin B6 +636%
Contains more Vitamin KVitamin K +604.5%
Contains more FolateFolate +1040%
Contains more CholineCholine +614.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 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 FatsFats +14.3%
Contains more CarbsCarbs +112.3%
Contains more ProteinProtein +81.1%
Contains more OtherOther +58.3%
~equal in Water ~92.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 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 less Sat. FatSaturated fat -80.8%
Contains more Mono. FatMonounsaturated fat +158.8%
Contains more Poly. FatPolyunsaturated fat +264.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
49% 51%
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 GlucoseGlucose +67%
Contains more FructoseFructose +41.2%
~equal in Lactose ~0g
~equal in Maltose ~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.
Nectarine Cauliflower
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nectarine Cauliflower DV% diff.
Vitamin C 5.4mg 48.2mg 48%
Folate 5µg 57µg 13%
Vitamin B6 0.025mg 0.184mg 12%
Vitamin K 2.2µg 15.5µg 11%
Vitamin B5 0.185mg 0.667mg 10%
Choline 6.2mg 44.3mg 7%
Vitamin E 0.77mg 0.08mg 5%
Copper 0.086mg 0.039mg 5%
Vitamin B3 1.125mg 0.507mg 4%
Manganese 0.054mg 0.155mg 4%
Potassium 201mg 299mg 3%
Phosphorus 26mg 44mg 3%
Vitamin B2 0.027mg 0.06mg 3%
Protein 1.06g 1.92g 2%
Iron 0.28mg 0.42mg 2%
Calcium 6mg 22mg 2%
Carbs 10.55g 4.97g 2%
Vitamin A 17µg 0µg 2%
Polyunsaturated fat 0.113g 0.031g 1%
Fructose 1.37g 0.97g 1%
Calories 44kcal 25kcal 1%
Vitamin B1 0.034mg 0.05mg 1%
Sodium 0mg 30mg 1%
Zinc 0.17mg 0.27mg 1%
Fiber 1.7g 2g 1%
Magnesium 9mg 15mg 1%
Selenium 0µg 0.6µg 1%
Fats 0.32g 0.28g 0%
Net carbs 8.85g 2.97g N/A
Sugar 7.89g 1.91g N/A
Starch 0.07g 0%
Saturated fat 0.025g 0.13g 0%
Monounsaturated fat 0.088g 0.034g 0%
Tryptophan 0.005mg 0.02mg 0%
Threonine 0.009mg 0.076mg 0%
Isoleucine 0.009mg 0.071mg 0%
Leucine 0.014mg 0.106mg 0%
Lysine 0.016mg 0.217mg 0%
Methionine 0.006mg 0.02mg 0%
Phenylalanine 0.021mg 0.065mg 0%
Valine 0.013mg 0.125mg 0%
Histidine 0.008mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Nectarine
30%
Cauliflower
Minerals Daily Need Coverage Score
9%
Nectarine
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Nectarine
Nectarine is lower in Saturated fat (difference - 0.105g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 43)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 5.98g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.1)
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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.