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  6. Protein bread vs. Cauliflower

Protein bread vs. Cauliflower — In-Depth Nutrition Comparison

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How are protein bread and cauliflower different?

  • Protein bread is richer in selenium, manganese, iron, copper, vitamin B1, vitamin B2, vitamin B3, and phosphorus, while cauliflower is higher in vitamin C.
  • Protein bread covers your daily need for selenium, 59% more than cauliflower.
  • Protein bread contains 13 times more sodium than cauliflower. Protein bread contains 404mg of sodium, while cauliflower contains 30mg.

Bread, protein (includes gluten) and Cauliflower, raw types were used in this article.

Infographic

Protein bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 37% 28% 156% 139% 50% 79% 53% 192% 179%
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 MagnesiumMagnesium +333.3%
Contains more CalciumCalcium +463.6%
Contains more IronIron +888.1%
Contains more CopperCopper +969.2%
Contains more ZincZinc +574.1%
Contains more PhosphorusPhosphorus +320.5%
Contains more ManganeseManganese +849.7%
Contains more SeleniumSelenium +5383.3%
Contains less SodiumSodium -92.6%
~equal in Potassium ~299mg

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 0% 0% 7.2% 0% 90% 91% 80% 25% 16% 0% 3.3% 87%
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B1Vitamin B1 +620%
Contains more Vitamin B2Vitamin B2 +556.7%
Contains more Vitamin B3Vitamin B3 +746%
Contains more FolateFolate +103.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +58.8%
Contains more Vitamin B6Vitamin B6 +159.2%
Contains more Vitamin KVitamin K +1092.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Protein bread Cauliflower DV% diff.
Selenium 32.9µg 0.6µg 59%
Manganese 1.472mg 0.155mg 57%
Vitamin C 0mg 48.2mg 54%
Iron 4.15mg 0.42mg 47%
Copper 0.417mg 0.039mg 42%
Vitamin B1 0.36mg 0.05mg 26%
Vitamin B2 0.394mg 0.06mg 26%
Vitamin B3 4.289mg 0.507mg 24%
Protein 12.1g 1.92g 20%
Phosphorus 185mg 44mg 20%
Sodium 404mg 30mg 16%
Folate 116µg 57µg 15%
Zinc 1.82mg 0.27mg 14%
Carbs 43.8g 4.97g 13%
Magnesium 65mg 15mg 12%
Vitamin K 1.3µg 15.5µg 12%
Calories 245kcal 25kcal 11%
Calcium 124mg 22mg 10%
Vitamin B6 0.071mg 0.184mg 9%
Polyunsaturated fat 1.009g 0.031g 7%
Vitamin B5 0.42mg 0.667mg 5%
Choline 18.7mg 44.3mg 5%
Fiber 3g 2g 4%
Fats 2.2g 0.28g 3%
Vitamin E 0.36mg 0.08mg 2%
Potassium 322mg 299mg 1%
Saturated fat 0.332g 0.13g 1%
Fructose 0.97g 1%
Net carbs 40.8g 2.97g N/A
Sugar 1.44g 1.91g N/A
Monounsaturated fat 0.183g 0.034g 0%
Tryptophan 0.148mg 0.02mg 0%
Threonine 0.366mg 0.076mg 0%
Isoleucine 0.471mg 0.071mg 0%
Leucine 0.858mg 0.106mg 0%
Lysine 0.372mg 0.217mg 0%
Methionine 0.199mg 0.02mg 0%
Phenylalanine 0.596mg 0.065mg 0%
Valine 0.518mg 0.125mg 0%
Histidine 0.271mg 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
12% 2% 44% 40% 2%
Protein: 12.1 g
Fats: 2.2 g
Carbs: 43.8 g
Water: 40 g
Other: 1.9 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 ProteinProtein +530.2%
Contains more FatsFats +685.7%
Contains more CarbsCarbs +781.3%
Contains more OtherOther +150%
Contains more WaterWater +130.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 12% 66%
Saturated fat: Sat. Fat 0.332 g
Monounsaturated fat: Mono. Fat 0.183 g
Polyunsaturated fat: Poly. Fat 1.009 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 more Mono. FatMonounsaturated fat +438.2%
Contains more Poly. FatPolyunsaturated fat +3154.8%
Contains less Sat. FatSaturated fat -60.8%

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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. Protein bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174917/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.