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  6. Pea raw vs. Cauliflower

Pea raw vs. Cauliflower — In-Depth Nutrition Comparison

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How are pea raw and cauliflower different?

  • Pea raw is higher in vitamin B1, vitamin A, copper, fiber, iron, manganese, vitamin B3, and phosphorus; however, cauliflower is richer in vitamin B5 and vitamin C.
  • Daily need coverage for vitamin B1 for pea raw is 18% higher.

Peas, green, raw and Cauliflower, raw are the varieties used in this article.

Infographic

Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 +120%
Contains more CalciumCalcium +13.6%
Contains more IronIron +250%
Contains more CopperCopper +351.3%
Contains more ZincZinc +359.3%
Contains more PhosphorusPhosphorus +145.5%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +164.5%
Contains more SeleniumSelenium +200%
Contains more PotassiumPotassium +22.5%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 +62.5%
Contains more Vitamin B1Vitamin B1 +432%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +312.2%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +14%
Contains more Vitamin CVitamin C +20.5%
Contains more Vitamin B5Vitamin B5 +541.3%
Contains more CholineCholine +56%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.184mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pea raw Cauliflower DV% diff.
Vitamin B1 0.266mg 0.05mg 18%
Fiber 5.7g 2g 15%
Copper 0.176mg 0.039mg 15%
Iron 1.47mg 0.42mg 13%
Vitamin B5 0.104mg 0.667mg 11%
Manganese 0.41mg 0.155mg 11%
Vitamin B3 2.09mg 0.507mg 10%
Vitamin C 40mg 48.2mg 9%
Zinc 1.24mg 0.27mg 9%
Phosphorus 108mg 44mg 9%
Vitamin K 24.8µg 15.5µg 8%
Protein 5.42g 1.92g 7%
Vitamin B2 0.132mg 0.06mg 6%
Vitamin A 38µg 0µg 4%
Magnesium 33mg 15mg 4%
Choline 28.4mg 44.3mg 3%
Calories 81kcal 25kcal 3%
Carbs 14.45g 4.97g 3%
Selenium 1.8µg 0.6µg 2%
Potassium 244mg 299mg 2%
Folate 65µg 57µg 2%
Polyunsaturated fat 0.187g 0.031g 1%
Sodium 5mg 30mg 1%
Vitamin B6 0.169mg 0.184mg 1%
Fructose 0.39g 0.97g 1%
Fats 0.4g 0.28g 0%
Net carbs 8.75g 2.97g N/A
Calcium 25mg 22mg 0%
Sugar 5.67g 1.91g N/A
Vitamin E 0.13mg 0.08mg 0%
Saturated fat 0.071g 0.13g 0%
Monounsaturated fat 0.035g 0.034g 0%
Tryptophan 0.037mg 0.02mg 0%
Threonine 0.203mg 0.076mg 0%
Isoleucine 0.195mg 0.071mg 0%
Leucine 0.323mg 0.106mg 0%
Lysine 0.317mg 0.217mg 0%
Methionine 0.082mg 0.02mg 0%
Phenylalanine 0.2mg 0.065mg 0%
Valine 0.235mg 0.125mg 0%
Histidine 0.107mg 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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 +182.3%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +190.7%
Contains more OtherOther +14.5%
Contains more WaterWater +16.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 -45.4%
Contains more Poly. FatPolyunsaturated fat +503.2%
~equal in Monounsaturated fat ~0.034g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 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 SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
Contains more GlucoseGlucose +683.3%
Contains more FructoseFructose +148.7%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.