Oatmeal vs. Cauliflower — In-Depth Nutrition Comparison
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How are oatmeal and cauliflower different?
- Oatmeal is richer in iron, manganese, vitamin B1, vitamin B3, vitamin B2, vitamin A, vitamin B6, and selenium, while cauliflower is higher in vitamin C and vitamin K.
- Oatmeal covers your daily need for iron, 69% more than cauliflower.
Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cauliflower, raw types were used in this article.
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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 CalciumCalcium | +263.6% |
| Contains more IronIron | +1319% |
| Contains more CopperCopper | +69.2% |
| Contains more ZincZinc | +129.6% |
| Contains more PhosphorusPhosphorus | +75% |
| Contains more ManganeseManganese | +260% |
| Contains more SeleniumSelenium | +733.3% |
| Contains more PotassiumPotassium | +390.2% |
| Contains less SodiumSodium | -38.8% |
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 B1Vitamin B1 | +420% |
| Contains more Vitamin B2Vitamin B2 | +258.3% |
| Contains more Vitamin B3Vitamin B3 | +496.6% |
| Contains more Vitamin B6Vitamin B6 | +57.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +14.3% |
| Contains more Vitamin B5Vitamin B5 | +110.4% |
| Contains more Vitamin KVitamin K | +3775% |
| Contains more FolateFolate | +29.5% |
| Contains more CholineCholine | +842.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 0.42mg | 69% |
| Vitamin C | 0mg | 48.2mg | 54% |
| Manganese | 0.558mg | 0.155mg | 18% |
| Vitamin B1 | 0.26mg | 0.05mg | 18% |
| Vitamin B3 | 3.025mg | 0.507mg | 16% |
| Vitamin A | 130µg | 0µg | 14% |
| Vitamin K | 0.4µg | 15.5µg | 13% |
| Vitamin B2 | 0.215mg | 0.06mg | 12% |
| Selenium | 5µg | 0.6µg | 8% |
| Vitamin B6 | 0.29mg | 0.184mg | 8% |
| Potassium | 61mg | 299mg | 7% |
| Vitamin B5 | 0.317mg | 0.667mg | 7% |
| Choline | 4.7mg | 44.3mg | 7% |
| Calcium | 80mg | 22mg | 6% |
| Phosphorus | 77mg | 44mg | 5% |
| Starch | 10.37g | 4% | |
| Magnesium | 26mg | 15mg | 3% |
| Copper | 0.066mg | 0.039mg | 3% |
| Zinc | 0.62mg | 0.27mg | 3% |
| Folate | 44µg | 57µg | 3% |
| Polyunsaturated fat | 0.426g | 0.031g | 3% |
| Calories | 68kcal | 25kcal | 2% |
| Fats | 1.36g | 0.28g | 2% |
| Carbs | 11.67g | 4.97g | 2% |
| Protein | 2.37g | 1.92g | 1% |
| Fructose | 0g | 0.97g | 1% |
| Sodium | 49mg | 30mg | 1% |
| Fiber | 1.7g | 2g | 1% |
| Monounsaturated fat | 0.391g | 0.034g | 1% |
| Net carbs | 9.97g | 2.97g | N/A |
| Sugar | 0.46g | 1.91g | N/A |
| Vitamin E | 0.07mg | 0.08mg | 0% |
| Trans fat | 0.003g | 0g | N/A |
| Saturated fat | 0.226g | 0.13g | 0% |
| Tryptophan | 0.04mg | 0.02mg | 0% |
| Threonine | 0.083mg | 0.076mg | 0% |
| Isoleucine | 0.105mg | 0.071mg | 0% |
| Leucine | 0.2mg | 0.106mg | 0% |
| Lysine | 0.135mg | 0.217mg | 0% |
| Methionine | 0.04mg | 0.02mg | 0% |
| Phenylalanine | 0.13mg | 0.065mg | 0% |
| Valine | 0.151mg | 0.125mg | 0% |
| Histidine | 0.057mg | 0.056mg | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +23.4% |
| Contains more FatsFats | +385.7% |
| Contains more CarbsCarbs | +134.8% |
| Contains more OtherOther | +33.3% |
~equal in
Water
~92.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 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 | +1050% |
| Contains more Poly. FatPolyunsaturated fat | +1274.2% |
| Contains less Sat. FatSaturated fat | -42.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 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 GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
