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  6. Porridge vs. Cauliflower

Porridge vs. Cauliflower — In-Depth Nutrition Comparison

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How are porridge and cauliflower different?

  • Porridge is richer in iron and calcium, while cauliflower is higher in vitamin C, vitamin B6, vitamin K, vitamin B5, folate, potassium, manganese, and fiber.
  • Cauliflower covers your daily need for vitamin C, 54% more than porridge.
  • Porridge contains 9 times more iron than cauliflower. Porridge contains 3.74mg of iron, while cauliflower contains 0.42mg.

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt and Cauliflower, raw types were used in this article.

Infographic

Porridge 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more CalciumCalcium +295.5%
Contains more IronIron +790.5%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +366.7%
Contains more MagnesiumMagnesium +200%
Contains more PotassiumPotassium +1768.8%
Contains more ZincZinc +107.7%
Contains more PhosphorusPhosphorus +193.3%
Contains more ManganeseManganese +∞%
~equal in Copper ~0.039mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +300%
Contains more Vitamin B2Vitamin B2 +140%
Contains more Vitamin B5Vitamin B5 +839.4%
Contains more Vitamin B6Vitamin B6 +1315.4%
Contains more Vitamin KVitamin K +15400%
Contains more FolateFolate +375%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B3 ~0.507mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Porridge Cauliflower DV% diff.
Vitamin C 0mg 48.2mg 54%
Iron 3.74mg 0.42mg 42%
Vitamin B6 0.013mg 0.184mg 13%
Vitamin K 0.1µg 15.5µg 13%
Vitamin B5 0.071mg 0.667mg 12%
Folate 12µg 57µg 11%
Potassium 16mg 299mg 8%
Choline 44.3mg 8%
Calcium 87mg 22mg 7%
Manganese 0mg 0.155mg 7%
Fiber 0.5g 2g 6%
Phosphorus 15mg 44mg 4%
Selenium 2.8µg 0.6µg 4%
Vitamin B2 0.025mg 0.06mg 3%
Magnesium 5mg 15mg 2%
Carbs 10.52g 4.97g 2%
Protein 1.44g 1.92g 1%
Calories 50kcal 25kcal 1%
Sodium 6mg 30mg 1%
Polyunsaturated fat 0.114g 0.031g 1%
Zinc 0.13mg 0.27mg 1%
Fructose 0.97g 1%
Fats 0.21g 0.28g 0%
Net carbs 10.02g 2.97g N/A
Sugar 0.03g 1.91g N/A
Copper 0.04mg 0.039mg 0%
Vitamin E 0.02mg 0.08mg 0%
Vitamin B1 0.055mg 0.05mg 0%
Vitamin B3 0.52mg 0.507mg 0%
Saturated fat 0.033g 0.13g 0%
Monounsaturated fat 0.028g 0.034g 0%
Tryptophan 0.02mg 0.02mg 0%
Threonine 0.045mg 0.076mg 0%
Isoleucine 0.063mg 0.071mg 0%
Leucine 0.11mg 0.106mg 0%
Lysine 0.037mg 0.217mg 0%
Methionine 0.027mg 0.02mg 0%
Phenylalanine 0.078mg 0.065mg 0%
Valine 0.07mg 0.125mg 0%
Histidine 0.033mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
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 CarbsCarbs +111.7%
Contains more ProteinProtein +33.3%
Contains more FatsFats +33.3%
Contains more OtherOther +245.5%
~equal in Water ~92.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 16% 65%
Saturated fat: Sat. Fat 0.033 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -74.6%
Contains more Poly. FatPolyunsaturated fat +267.7%
Contains more Mono. FatMonounsaturated fat +21.4%

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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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.