Pomegranate vs. Cauliflower — In-Depth Nutrition Comparison
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Differences between pomegranate and cauliflower
- Pomegranate has more copper and fiber, while cauliflower has more vitamin C, vitamin B6, choline, and vitamin B5.
- Cauliflower's daily need coverage for vitamin C is 42% higher.
- Cauliflower contains 8 times less vitamin E than pomegranate. Pomegranate contains 0.6mg of vitamin E, while cauliflower contains 0.08mg.
- The amount of sugar in cauliflower is lower.
The food types used in this comparison are Pomegranates, raw and Cauliflower, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CopperCopper | +305.1% |
| Contains more ZincZinc | +29.6% |
| Contains less SodiumSodium | -90% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more CalciumCalcium | +120% |
| Contains more PotassiumPotassium | +26.7% |
| Contains more IronIron | +40% |
| Contains more PhosphorusPhosphorus | +22.2% |
| Contains more ManganeseManganese | +30.3% |
| Contains more SeleniumSelenium | +20% |
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.
| Contains more Vitamin EVitamin E | +650% |
| Contains more Vitamin B1Vitamin B1 | +34% |
| Contains more Vitamin CVitamin C | +372.5% |
| Contains more Vitamin B2Vitamin B2 | +13.2% |
| Contains more Vitamin B3Vitamin B3 | +73% |
| Contains more Vitamin B5Vitamin B5 | +76.9% |
| Contains more Vitamin B6Vitamin B6 | +145.3% |
| Contains more FolateFolate | +50% |
| Contains more CholineCholine | +482.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more FatsFats | +317.9% |
| Contains more CarbsCarbs | +276.3% |
| Contains more ProteinProtein | +15% |
| Contains more WaterWater | +18.1% |
| Contains more OtherOther | +43.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.12 g
Monounsaturated fat:
Mono. Fat
0.093 g
Polyunsaturated fat:
Poly. Fat
0.079 g
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 | +173.5% |
| Contains more Poly. FatPolyunsaturated fat | +154.8% |
~equal in
Saturated fat
~0.13g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 10.2mg | 48.2mg | 42% |
| Copper | 0.158mg | 0.039mg | 13% |
| Vitamin B6 | 0.075mg | 0.184mg | 8% |
| Fiber | 4g | 2g | 8% |
| Choline | 7.6mg | 44.3mg | 7% |
| Vitamin B5 | 0.377mg | 0.667mg | 6% |
| Carbs | 18.7g | 4.97g | 5% |
| Folate | 38µg | 57µg | 5% |
| Calories | 83kcal | 25kcal | 3% |
| Vitamin E | 0.6mg | 0.08mg | 3% |
| Iron | 0.3mg | 0.42mg | 2% |
| Manganese | 0.119mg | 0.155mg | 2% |
| Potassium | 236mg | 299mg | 2% |
| Vitamin B1 | 0.067mg | 0.05mg | 1% |
| Vitamin K | 16.4µg | 15.5µg | 1% |
| Protein | 1.67g | 1.92g | 1% |
| Vitamin B2 | 0.053mg | 0.06mg | 1% |
| Fructose | 0.97g | 1% | |
| Vitamin B3 | 0.293mg | 0.507mg | 1% |
| Fats | 1.17g | 0.28g | 1% |
| Phosphorus | 36mg | 44mg | 1% |
| Zinc | 0.35mg | 0.27mg | 1% |
| Calcium | 10mg | 22mg | 1% |
| Magnesium | 12mg | 15mg | 1% |
| Sodium | 3mg | 30mg | 1% |
| Net carbs | 14.7g | 2.97g | N/A |
| Sugar | 13.67g | 1.91g | N/A |
| Selenium | 0.5µg | 0.6µg | 0% |
| Saturated fat | 0.12g | 0.13g | 0% |
| Monounsaturated fat | 0.093g | 0.034g | 0% |
| Polyunsaturated fat | 0.079g | 0.031g | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
15%
30%
Minerals Daily Need Coverage Score
14%
13%
Comparison summary
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Pomegranate is lower in Saturated fat (difference - 0.01g)
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 11.76g)
Which food is cheaper?
Cauliflower is cheaper (difference - $0.6)
Which food is richer in minerals?
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (N/A)