Portobello vs. Cauliflower — In-Depth Nutrition Comparison
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How are Portobello and Cauliflower different?
- Portobello is richer in Copper, Selenium, Vitamin B3, Vitamin B2, Phosphorus, and Vitamin B5, while Cauliflower is higher in Vitamin C, Vitamin K, and Folate.
- Cauliflower covers your daily need of Vitamin C 54% more than Portobello.
- Portobello contains 37 times more Selenium than Cauliflower. Portobello contains 21.9µg of Selenium, while Cauliflower contains 0.6µg.
Mushrooms, portabella, grilled and Cauliflower, raw types were used in this article.
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
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Phosphorus
+206.8%
Contains
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Potassium
+46.2%
Contains
less
Sodium
-63.3%
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Zinc
+140.7%
Contains
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Copper
+897.4%
Contains
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Selenium
+3550%
Contains
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Calcium
+633.3%
Contains
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Magnesium
+15.4%
Contains
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Manganese
+131.3%
Equal in Iron - 0.42
Contains
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Phosphorus
+206.8%
Contains
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Potassium
+46.2%
Contains
less
Sodium
-63.3%
Contains
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Zinc
+140.7%
Contains
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Copper
+897.4%
Contains
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Selenium
+3550%
Contains
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Calcium
+633.3%
Contains
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Magnesium
+15.4%
Contains
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Manganese
+131.3%
Equal in Iron - 0.42
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
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Vitamin D
+∞%
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Vitamin B1
+44%
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Vitamin B2
+571.7%
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Vitamin B3
+1133.7%
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Vitamin B5
+89.2%
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Vitamin E
+∞%
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Vitamin C
+∞%
Contains
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Vitamin B6
+50.8%
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Folate
+200%
Contains
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Vitamin K
+∞%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+44%
Contains
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Vitamin B2
+571.7%
Contains
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Vitamin B3
+1133.7%
Contains
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Vitamin B5
+89.2%
Contains
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Vitamin E
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+50.8%
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Folate
+200%
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+70.8%
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Fats
+107.1%
Contains
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Other
+36.8%
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Carbs
+11.9%
Equal in Water - 92.07
Protein:
3.28 g
Fats:
0.58 g
Carbs:
4.44 g
Water:
90.66 g
Other:
1.04 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Contains
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Protein
+70.8%
Contains
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Fats
+107.1%
Contains
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Other
+36.8%
Contains
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Carbs
+11.9%
Equal in Water - 92.07
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-50.8%
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Polyunsaturated fat
+648.4%
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Monounsaturated Fat
+277.8%
Saturated Fat:
0.064 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.232 g
Saturated Fat:
0.13 g
Monounsaturated Fat:
0.034 g
Polyunsaturated fat:
0.031 g
Contains
less
Saturated Fat
-50.8%
Contains
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Polyunsaturated fat
+648.4%
Contains
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Monounsaturated Fat
+277.8%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
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Glucose
+140.4%
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Fructose
+∞%
Starch:
0.43 g
Sucrose:
0 g
Glucose:
2.26 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+∞%
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Glucose
+140.4%
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Fructose
+∞%
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 Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.24g | 2.97g |
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| Protein | 3.28g | 1.92g |
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| Fats | 0.58g | 0.28g |
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| Carbs | 4.44g | 4.97g |
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| Calories | 29kcal | 25kcal |
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| Starch | 0.43g |
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| Fructose | 0g | 0.97g |
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| Sugar | 2.26g | 1.91g |
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| Fiber | 2.2g | 2g |
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| Calcium | 3mg | 22mg |
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| Iron | 0.4mg | 0.42mg |
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| Magnesium | 13mg | 15mg |
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| Phosphorus | 135mg | 44mg |
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| Potassium | 437mg | 299mg |
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| Sodium | 11mg | 30mg |
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| Zinc | 0.65mg | 0.27mg |
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| Copper | 0.389mg | 0.039mg |
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| Manganese | 0.067mg | 0.155mg |
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| Selenium | 21.9µg | 0.6µg |
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| Vitamin E | 0mg | 0.08mg |
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| Vitamin D | 14IU | 0IU |
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| Vitamin D | 0.3µg | 0µg |
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| Vitamin C | 0mg | 48.2mg |
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| Vitamin B1 | 0.072mg | 0.05mg |
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| Vitamin B2 | 0.403mg | 0.06mg |
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| Vitamin B3 | 6.255mg | 0.507mg |
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| Vitamin B5 | 1.262mg | 0.667mg |
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| Vitamin B6 | 0.122mg | 0.184mg |
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| Folate | 19µg | 57µg |
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| Vitamin K | 0µg | 15.5µg |
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| Tryptophan | 0.045mg | 0.02mg |
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| Threonine | 0.125mg | 0.076mg |
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| Isoleucine | 0.09mg | 0.071mg |
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| Leucine | 0.15mg | 0.106mg |
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| Lysine | 0.11mg | 0.217mg |
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| Methionine | 0.035mg | 0.02mg |
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| Phenylalanine | 0.1mg | 0.065mg |
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| Valine | 0.41mg | 0.125mg |
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| Histidine | 0.065mg | 0.056mg |
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| Saturated Fat | 0.064g | 0.13g |
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| Monounsaturated Fat | 0.009g | 0.034g |
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| Polyunsaturated fat | 0.232g | 0.031g |
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| Omega-6 - Linoleic acid | 0.232g | 0.013g |
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| Omega-3 - ALA | 0g | 0.015g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
30%
30%
Minerals Daily Need Coverage Score
40%
13%
Comparison summary
Which food contains less Sodium?
Portobello contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Portobello is lower in Saturated Fat (difference - 0.066g)
Which food is lower in glycemic index?
Portobello is lower in glycemic index (difference - 0)
Which food is cheaper?
Portobello is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 0.35g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.