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  6. Pea soup vs. Cauliflower

Pea soup vs. Cauliflower — In-Depth Nutrition Comparison

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The main differences between pea soup and cauliflower

  • Pea soup is richer in copper and selenium, yet cauliflower is richer in vitamin C, folate, vitamin K, vitamin B6, vitamin B5, potassium, and choline.
  • Daily need coverage for vitamin C for cauliflower is 53% higher.
  • Pea soup contains 11 times more sodium than cauliflower. Pea soup contains 336mg of sodium, while cauliflower contains 30mg.

Food types used in this article are Soup, pea, green, canned, prepared with equal volume water and Cauliflower, raw.

Infographic

Pea soup 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% 3.6% 6.3% 27% 49% 17% 20% 44% 32% 20%
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 IronIron +73.8%
Contains more CopperCopper +274.4%
Contains more ZincZinc +137%
Contains more ManganeseManganese +58.1%
Contains more SeleniumSelenium +500%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +321.1%
Contains less SodiumSodium -91.1%
~equal in Magnesium ~15mg
~equal in Phosphorus ~44mg

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 2% 1% 1.8% 0% 10% 5.8% 8.7% 2.9% 4.6% 0% 0.5% 0.75% 7.2%
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 +12.5%
Contains more Vitamin CVitamin C +7933.3%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B5Vitamin B5 +1261.2%
Contains more Vitamin B6Vitamin B6 +820%
Contains more Vitamin KVitamin K +7650%
Contains more FolateFolate +5600%
Contains more CholineCholine +235.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.507mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pea soup Cauliflower DV% diff.
Vitamin C 0.6mg 48.2mg 53%
Folate 1µg 57µg 14%
Vitamin K 0.2µg 15.5µg 13%
Vitamin B6 0.02mg 0.184mg 13%
Sodium 336mg 30mg 13%
Vitamin B5 0.049mg 0.667mg 12%
Copper 0.146mg 0.039mg 12%
Potassium 71mg 299mg 7%
Choline 13.2mg 44.3mg 6%
Selenium 3.6µg 0.6µg 5%
Manganese 0.245mg 0.155mg 4%
Iron 0.73mg 0.42mg 4%
Vitamin B2 0.025mg 0.06mg 3%
Protein 3.2g 1.92g 3%
Zinc 0.64mg 0.27mg 3%
Saturated fat 0.524g 0.13g 2%
Calories 61kcal 25kcal 2%
Carbs 9.88g 4.97g 2%
Polyunsaturated fat 0.142g 0.031g 1%
Monounsaturated fat 0.372g 0.034g 1%
Vitamin B1 0.04mg 0.05mg 1%
Fructose 0.97g 1%
Calcium 12mg 22mg 1%
Fats 1.09g 0.28g 1%
Net carbs 7.98g 2.97g N/A
Magnesium 15mg 15mg 0%
Sugar 3.19g 1.91g N/A
Fiber 1.9g 2g 0%
Phosphorus 47mg 44mg 0%
Vitamin E 0.09mg 0.08mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B3 0.462mg 0.507mg 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 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
3% 10% 85%
Protein: 3.2 g
Fats: 1.09 g
Carbs: 9.88 g
Water: 84.55 g
Other: 1.28 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 +66.7%
Contains more FatsFats +289.3%
Contains more CarbsCarbs +98.8%
Contains more OtherOther +68.4%
~equal in Water ~92.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 36% 14%
Saturated fat: Sat. Fat 0.524 g
Monounsaturated fat: Mono. Fat 0.372 g
Polyunsaturated fat: Poly. Fat 0.142 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 +994.1%
Contains more Poly. FatPolyunsaturated fat +358.1%
Contains less Sat. FatSaturated fat -75.2%

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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. Pea soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174561/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.