Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pancake vs. Cauliflower — In-Depth Nutrition Comparison

Compare

How are pancake and cauliflower different?

  • Pancake is richer in selenium, calcium, iron, vitamin B2, phosphorus, and vitamin B1, while cauliflower is higher in vitamin C and vitamin B6.
  • Cauliflower covers your daily need for vitamin C, 53% more than pancake.

Pancakes, plain, prepared from recipe and Cauliflower, raw types were used in this article.

Infographic

Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
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 CalciumCalcium +895.5%
Contains more IronIron +328.6%
Contains more CopperCopper +25.6%
Contains more ZincZinc +107.4%
Contains more PhosphorusPhosphorus +261.4%
Contains more ManganeseManganese +29%
Contains more SeleniumSelenium +2383.3%
Contains more PotassiumPotassium +126.5%
Contains less SodiumSodium -93.2%
~equal in Magnesium ~15mg

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 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 +302%
Contains more Vitamin B2Vitamin B2 +368.3%
Contains more Vitamin B3Vitamin B3 +209.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +15966.7%
Contains more Vitamin B5Vitamin B5 +64.7%
Contains more Vitamin B6Vitamin B6 +300%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 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 +233.3%
Contains more FatsFats +3364.3%
Contains more CarbsCarbs +469.4%
Contains more OtherOther +255.3%
Contains more WaterWater +74%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 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 +7176.5%
Contains more Poly. FatPolyunsaturated fat +14245.2%
Contains less Sat. FatSaturated fat -93.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pancake Cauliflower DV% diff.
Vitamin C 0.3mg 48.2mg 53%
Polyunsaturated fat 4.447g 0.031g 29%
Selenium 14.9µg 0.6µg 26%
Cholesterol 59mg 0mg 20%
Calcium 219mg 22mg 20%
Sodium 439mg 30mg 18%
Iron 1.8mg 0.42mg 17%
Vitamin B2 0.281mg 0.06mg 17%
Phosphorus 159mg 44mg 16%
Fats 9.7g 0.28g 14%
Vitamin B1 0.201mg 0.05mg 13%
Vitamin K 15.5µg 13%
Vitamin B6 0.046mg 0.184mg 11%
Calories 227kcal 25kcal 10%
Vitamin B12 0.22µg 0µg 9%
Saturated fat 2.122g 0.13g 9%
Protein 6.4g 1.92g 9%
Fiber 2g 8%
Choline 44.3mg 8%
Carbs 28.3g 4.97g 8%
Vitamin B3 1.567mg 0.507mg 7%
Monounsaturated fat 2.474g 0.034g 6%
Vitamin A 54µg 0µg 6%
Vitamin B5 0.405mg 0.667mg 5%
Folate 38µg 57µg 5%
Potassium 132mg 299mg 5%
Zinc 0.56mg 0.27mg 3%
Manganese 0.2mg 0.155mg 2%
Fructose 0.97g 1%
Copper 0.049mg 0.039mg 1%
Vitamin E 0.08mg 1%
Net carbs 28.3g 2.97g N/A
Magnesium 16mg 15mg 0%
Sugar 1.91g N/A
Tryptophan 0.08mg 0.02mg 0%
Threonine 0.237mg 0.076mg 0%
Isoleucine 0.297mg 0.071mg 0%
Leucine 0.513mg 0.106mg 0%
Lysine 0.321mg 0.217mg 0%
Methionine 0.147mg 0.02mg 0%
Phenylalanine 0.319mg 0.065mg 0%
Valine 0.335mg 0.125mg 0%
Histidine 0.152mg 0.056mg 0%
Omega-3 - DHA 0.005g 0g N/A
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
Pancake Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
20%
Pancake
30%
Cauliflower
Minerals Daily Need Coverage Score
42%
Pancake
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Pancake
Pancake is lower in glycemic index (difference - 66)
Which food is cheaper?
Pancake
Pancake is cheaper (difference - $0.4)
Which food is richer in minerals?
Pancake
Pancake is relatively richer in minerals
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 409mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 1.992g)
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

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.