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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
Pea
7
:
Contains more Iron +250%
Contains more Calcium +13.6%
Contains more Magnesium +120%
Contains more Copper +351.3%
Contains more Zinc +359.3%
Contains more Phosphorus +145.5%
Contains less Sodium -83.3%
Contains more Potassium +22.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 8% 22% 24% 59% 34% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +250%
Contains more Calcium +13.6%
Contains more Magnesium +120%
Contains more Copper +351.3%
Contains more Zinc +359.3%
Contains more Phosphorus +145.5%
Contains less Sodium -83.3%
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 Vitamin K +60%
Contains more Folate +14%
Contains more Vitamin C +20.5%
Contains more Vitamin B5 +541.3%
Equal in Vitamin B6 - 0.184
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 134% 46% 3% 0% 67% 31% 40% 7% 39% 0% 62% 49%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
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 Vitamin K +60%
Contains more Folate +14%
Contains more Vitamin C +20.5%
Contains more Vitamin B5 +541.3%
Equal in Vitamin B6 - 0.184

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
33%
Pea
12%
Cauliflower
Carbohydrates
14%
Pea
5%
Cauliflower
Fats
2%
Pea
1%
Cauliflower

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Cauliflower
Cauliflower contains less Sugars (difference - 3.76g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pea Cauliflower Opinion
Calories 81 25 Pea
Protein 5.42 1.92 Pea
Fats 0.4 0.28 Pea
Vitamin C 40 48.2 Cauliflower
Carbs 14.45 4.97 Pea
Cholesterol 0 0
Vitamin D 0 0
Iron 1.47 0.42 Pea
Calcium 25 22 Pea
Potassium 244 299 Cauliflower
Magnesium 33 15 Pea
Sugars 5.67 1.91 Cauliflower
Fiber 5.7 2 Pea
Copper 0.176 0.039 Pea
Zinc 1.24 0.27 Pea
Starch
Phosphorus 108 44 Pea
Sodium 5 30 Pea
Vitamin A 765 0 Pea
Vitamin E 0.13 0.08 Pea
Vitamin D 0 0
Vitamin B1 0.266 0.05 Pea
Vitamin B2 0.132 0.06 Pea
Vitamin B3 2.09 0.507 Pea
Vitamin B5 0.104 0.667 Cauliflower
Vitamin B6 0.169 0.184 Cauliflower
Vitamin B12 0 0
Vitamin K 24.8 15.5 Pea
Folate 65 57 Pea
Trans Fat 0 0
Saturated Fat 0.071 0.13 Pea
Monounsaturated Fat 0.035 0.034 Pea
Polyunsaturated fat 0.187 0.031 Pea
Tryptophan 0.037 0.02 Pea
Threonine 0.203 0.076 Pea
Isoleucine 0.195 0.071 Pea
Leucine 0.323 0.106 Pea
Lysine 0.317 0.217 Pea
Methionine 0.082 0.02 Pea
Phenylalanine 0.2 0.065 Pea
Valine 0.235 0.125 Pea
Histidine 0.107 0.056 Pea
Fructose 0.39 0.97 Cauliflower

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.