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Peppers vs Cauliflower - In-Depth Nutrition Comparison

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A recap on differences between Peppers and Cauliflower

  • Peppers have more Vitamin C, Copper, Iron and Vitamin B6, however Cauliflower is higher in Vitamin B5, Folate, Vitamin A and Choline.
  • Peppers covers your daily Vitamin C needs 216% more than Cauliflower.
  • Cauliflower contains 9 times less Vitamin E than Peppers. Peppers contain 0.69mg of Vitamin E , while Cauliflower contains 0.08mg.

Food varieties used in this article are Peppers, hot chili, green, raw and Cauliflower, raw.

Infographic

Peppers 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 Iron +185.7%
Contains more Potassium +13.7%
Contains more Magnesium +66.7%
Contains more Copper +346.2%
Contains more Zinc +11.1%
Contains less Sodium -76.7%
Contains more Calcium +22.2%
Equal in Zinc - 0.27
Equal in Phosphorus - 44
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 6% 30% 18% 58% 9% 20% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +185.7%
Contains more Potassium +13.7%
Contains more Magnesium +66.7%
Contains more Copper +346.2%
Contains more Zinc +11.1%
Contains less Sodium -76.7%
Contains more Calcium +22.2%
Equal in Zinc - 0.27
Equal in Phosphorus - 44

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
:
Contains more Vitamin C +403.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +762.5%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +87.4%
Contains more Vitamin B6 +51.1%
Contains more Vitamin B5 +993.4%
Contains more Folate +147.8%
Equal in Vitamin K - 15.5
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 809% 71% 14% 0% 23% 21% 18% 4% 65% 0% 36% 18%
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 C +403.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +762.5%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +87.4%
Contains more Vitamin B6 +51.1%
Contains more Vitamin B5 +993.4%
Contains more Folate +147.8%
Equal in Vitamin K - 15.5

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
90
Peppers
30
Cauliflower
Mineral Summary Score
23
Peppers
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
12%
Peppers
12%
Cauliflower
Carbohydrates
9%
Peppers
5%
Cauliflower
Fats
1%
Peppers
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.
Peppers Cauliflower
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Peppers 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?
Peppers
Peppers contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.109g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Peppers
Peppers is relatively richer in minerals
Which food is richer in vitamins?
Peppers
Peppers is relatively richer in vitamins
Which food contains less Sugars?
Cauliflower
Cauliflower contains less Sugars (difference - 3.19g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.6)
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 Peppers Cauliflower Opinion
Calories 40 25 Peppers
Protein 2 1.92 Peppers
Fats 0.2 0.28 Cauliflower
Vitamin C 242.5 48.2 Peppers
Carbs 9.46 4.97 Peppers
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 0.42 Peppers
Calcium 18 22 Cauliflower
Potassium 340 299 Peppers
Magnesium 25 15 Peppers
Sugars 5.1 1.91 Cauliflower
Fiber 1.5 2 Cauliflower
Copper 0.174 0.039 Peppers
Zinc 0.3 0.27 Peppers
Starch
Phosphorus 46 44 Peppers
Sodium 7 30 Peppers
Vitamin A 1179 0 Peppers
Vitamin E 0.69 0.08 Peppers
Vitamin D 0 0
Vitamin B1 0.09 0.05 Peppers
Vitamin B2 0.09 0.06 Peppers
Vitamin B3 0.95 0.507 Peppers
Vitamin B5 0.061 0.667 Cauliflower
Vitamin B6 0.278 0.184 Peppers
Vitamin B12 0 0
Vitamin K 14.3 15.5 Cauliflower
Folate 23 57 Cauliflower
Trans Fat 0 0
Saturated Fat 0.021 0.13 Peppers
Monounsaturated Fat 0.011 0.034 Cauliflower
Polyunsaturated fat 0.109 0.031 Peppers
Tryptophan 0.026 0.02 Peppers
Threonine 0.074 0.076 Cauliflower
Isoleucine 0.065 0.071 Cauliflower
Leucine 0.105 0.106 Cauliflower
Lysine 0.089 0.217 Cauliflower
Methionine 0.024 0.02 Peppers
Phenylalanine 0.062 0.065 Cauliflower
Valine 0.084 0.125 Cauliflower
Histidine 0.041 0.056 Cauliflower
Fructose 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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.