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Pea vs Cauliflower - In-Depth Nutrition Comparison

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How are Pea and Cauliflower different?

  • Pea is higher in Vitamin B1, Copper, Fiber, Iron, Manganese, Vitamin B3, Phosphorus, and Zinc, however Cauliflower is richer in Vitamin B5, and Vitamin C.
  • Daily need coverage for Vitamin B1 from Pea is 18% higher.
  • Pea contains 5 times more Zinc than Cauliflower. While Pea contains 1.24mg of Zinc, Cauliflower contains only 0.27mg.

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

Infographic

Pea vs Cauliflower infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +13.6%
Contains more Iron +250%
Contains more Magnesium +120%
Contains more Phosphorus +145.5%
Contains less Sodium -83.3%
Contains more Zinc +359.3%
Contains more Copper +351.3%
Contains more Potassium +22.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 56% 24% 47% 22% 1% 34% 59%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Contains more Calcium +13.6%
Contains more Iron +250%
Contains more Magnesium +120%
Contains more Phosphorus +145.5%
Contains less Sodium -83.3%
Contains more Zinc +359.3%
Contains more Copper +351.3%
Contains more Potassium +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pea
7
:
Contains more Vitamin A +∞%
Contains more Vitamin E +62.5%
Contains more Vitamin B1 +432%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +312.2%
Contains more Folate +14%
Contains more Vitamin K +60%
Contains more Vitamin C +20.5%
Contains more Vitamin B5 +541.3%
Equal in Vitamin B6 - 0.184
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 62%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +62.5%
Contains more Vitamin B1 +432%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +312.2%
Contains more Folate +14%
Contains more Vitamin K +60%
Contains more Vitamin C +20.5%
Contains more Vitamin B5 +541.3%
Equal in Vitamin B6 - 0.184

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pea Cauliflower
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pea Cauliflower Opinion
Net carbs 8.75g 2.97g Pea
Protein 5.42g 1.92g Pea
Fats 0.4g 0.28g Pea
Carbs 14.45g 4.97g Pea
Calories 81kcal 25kcal Pea
Starch g g
Fructose 0.39g 0.97g Cauliflower
Sugar 5.67g 1.91g Cauliflower
Fiber 5.7g 2g Pea
Calcium 25mg 22mg Pea
Iron 1.47mg 0.42mg Pea
Magnesium 33mg 15mg Pea
Phosphorus 108mg 44mg Pea
Potassium 244mg 299mg Cauliflower
Sodium 5mg 30mg Pea
Zinc 1.24mg 0.27mg Pea
Copper 0.176mg 0.039mg Pea
Vitamin A 765IU 0IU Pea
Vitamin E 0.13mg 0.08mg Pea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 40mg 48.2mg Cauliflower
Vitamin B1 0.266mg 0.05mg Pea
Vitamin B2 0.132mg 0.06mg Pea
Vitamin B3 2.09mg 0.507mg Pea
Vitamin B5 0.104mg 0.667mg Cauliflower
Vitamin B6 0.169mg 0.184mg Cauliflower
Folate 65µg 57µg Pea
Vitamin B12 0µg 0µg
Vitamin K 24.8µg 15.5µg Pea
Tryptophan 0.037mg 0.02mg Pea
Threonine 0.203mg 0.076mg Pea
Isoleucine 0.195mg 0.071mg Pea
Leucine 0.323mg 0.106mg Pea
Lysine 0.317mg 0.217mg Pea
Methionine 0.082mg 0.02mg Pea
Phenylalanine 0.2mg 0.065mg Pea
Valine 0.235mg 0.125mg Pea
Histidine 0.107mg 0.056mg Pea
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.071g 0.13g Pea
Monounsaturated Fat 0.035g 0.034g Pea
Polyunsaturated fat 0.187g 0.031g Pea

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Pea
30
Cauliflower
Mineral Summary Score
31
Pea
13
Cauliflower

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
33%
Pea
12%
Cauliflower
Carbohydrates
14%
Pea
5%
Cauliflower
Fats
2%
Pea
1%
Cauliflower

Comparison summary

Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Pea
Pea is lower in Saturated Fat (difference - 0.059g)
Which food is lower in glycemic index?
Pea
Pea is lower in glycemic index (difference - 54)
Which food is cheaper?
Pea
Pea is cheaper (difference - $0.1)
Which food is richer in minerals?
Pea
Pea is relatively richer in minerals
Which food is richer in vitamins?
Pea
Pea is relatively richer in vitamins
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 3.76g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pea - 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.