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  6. Pea vs. Cauliflower

Pea vs. Cauliflower — In-Depth Nutrition Comparison

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Significant differences between Pea and Cauliflower

  • Pea has more Vitamin B5, Vitamin B1, Manganese, Copper, Iron, Fiber, Phosphorus, Vitamin B3, and Vitamin K, however, Cauliflower is richer in Vitamin C.
  • Pea covers your daily Vitamin B5 needs 3047% more than Cauliflower.
  • Cauliflower has 5 times less Vitamin B1 than Pea. Pea has 0.259mg of Vitamin B1, while Cauliflower has 0.05mg.

Specific food types used in this comparison are Peas, green, cooked, boiled, drained, without salt and Cauliflower, raw.

Infographic

Pea 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.
Pea
Pea
9
:
1
Cauliflower
Cauliflower
Contains more Calcium +22.7%
Contains more Iron +266.7%
Contains more Magnesium +160%
Contains more Phosphorus +165.9%
Contains less Sodium -90%
Contains more Zinc +340.7%
Contains more Copper +343.6%
Contains more Manganese +238.7%
Contains more Selenium +216.7%
Contains more Potassium +10.3%
Pea
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 58% 28% 51% 24% 1% 33% 58% 69% 11%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +22.7%
Contains more Iron +266.7%
Contains more Magnesium +160%
Contains more Phosphorus +165.9%
Contains less Sodium -90%
Contains more Zinc +340.7%
Contains more Copper +343.6%
Contains more Manganese +238.7%
Contains more Selenium +216.7%
Contains more Potassium +10.3%

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.
Pea
Pea
9
:
1
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +75%
Contains more Vitamin B1 +418%
Contains more Vitamin B2 +148.3%
Contains more Vitamin B3 +298.6%
Contains more Vitamin B5 +22838.5%
Contains more Vitamin B6 +17.4%
Contains more Folate +10.5%
Contains more Vitamin K +67.1%
Contains more Vitamin C +239.4%
Equal in Folate - 57
Pea
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 49% 3% 0% 48% 65% 35% 38% 9180% 50% 48% 0% 65%
Cauliflower
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 +75%
Contains more Vitamin B1 +418%
Contains more Vitamin B2 +148.3%
Contains more Vitamin B3 +298.6%
Contains more Vitamin B5 +22838.5%
Contains more Vitamin B6 +17.4%
Contains more Folate +10.5%
Contains more Vitamin K +67.1%
Contains more Vitamin C +239.4%
Equal in Folate - 57

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pea
Pea
3
:
2
Cauliflower
Cauliflower
Contains more Protein +179.2%
Contains more Carbs +214.5%
Contains more Other +21.1%
Contains more Fats +27.3%
Contains more Water +18.2%
Pea
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Cauliflower
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 Protein +179.2%
Contains more Carbs +214.5%
Contains more Other +21.1%
Contains more Fats +27.3%
Contains more Water +18.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pea
Pea
2
:
1
Cauliflower
Cauliflower
Contains less Saturated Fat -70%
Contains more Polyunsaturated fat +229%
Contains more Monounsaturated Fat +78.9%
Pea
24% 12% 64%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.019 g
Polyunsaturated fat: 0.102 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -70%
Contains more Polyunsaturated fat +229%
Contains more Monounsaturated Fat +78.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Pea
Pea
2
:
2
Cauliflower
Cauliflower
Contains more Sucrose +∞%
Contains more Maltose +∞%
Contains more Glucose +623.1%
Contains more Fructose +136.6%
Pea
88% 2% 7% 3%
Starch: 0 g
Sucrose: 5.22 g
Glucose: 0.13 g
Fructose: 0.41 g
Lactose: 0 g
Maltose: 0.18 g
Galactose: 0 g
Cauliflower
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 Sucrose +∞%
Contains more Maltose +∞%
Contains more Glucose +623.1%
Contains more Fructose +136.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 10.13g 2.97g Pea
Protein 5.36g 1.92g Pea
Fats 0.22g 0.28g Cauliflower
Carbs 15.63g 4.97g Pea
Calories 84kcal 25kcal Pea
Fructose 0.41g 0.97g Cauliflower
Sugar 5.93g 1.91g Cauliflower
Fiber 5.5g 2g Pea
Calcium 27mg 22mg Pea
Iron 1.54mg 0.42mg Pea
Magnesium 39mg 15mg Pea
Phosphorus 117mg 44mg Pea
Potassium 271mg 299mg Cauliflower
Sodium 3mg 30mg Pea
Zinc 1.19mg 0.27mg Pea
Copper 0.173mg 0.039mg Pea
Manganese 0.525mg 0.155mg Pea
Selenium 1.9µg 0.6µg Pea
Vitamin A 801IU 0IU Pea
Vitamin A RAE 40µg 0µg Pea
Vitamin E 0.14mg 0.08mg Pea
Vitamin C 14.2mg 48.2mg Cauliflower
Vitamin B1 0.259mg 0.05mg Pea
Vitamin B2 0.149mg 0.06mg Pea
Vitamin B3 2.021mg 0.507mg Pea
Vitamin B5 153mg 0.667mg Pea
Vitamin B6 0.216mg 0.184mg Pea
Folate 63µg 57µg Pea
Vitamin K 25.9µg 15.5µg Pea
Tryptophan 0.037mg 0.02mg Pea
Threonine 0.201mg 0.076mg Pea
Isoleucine 0.193mg 0.071mg Pea
Leucine 0.32mg 0.106mg Pea
Lysine 0.314mg 0.217mg Pea
Methionine 0.081mg 0.02mg Pea
Phenylalanine 0.198mg 0.065mg Pea
Valine 0.232mg 0.125mg Pea
Histidine 0.105mg 0.056mg Pea
Saturated Fat 0.039g 0.13g Pea
Monounsaturated Fat 0.019g 0.034g Cauliflower
Polyunsaturated fat 0.102g 0.031g Pea
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

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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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
798%
Pea
30%
Cauliflower
Minerals Daily Need Coverage Score
34%
Pea
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Pea
Pea is lower in Saturated Fat (difference - 0.091g)
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 - 4.02g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.