Quinoa vs. Cauliflower — In-Depth Nutrition Comparison
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Important differences between quinoa and cauliflower
- Quinoa has more manganese, copper, phosphorus, iron, magnesium, and zinc; however, cauliflower has more vitamin C and vitamin K.
- Cauliflower's daily need coverage for vitamin C is 54% more.
- Quinoa has 5 times more copper than cauliflower. Quinoa has 0.192mg of copper, while cauliflower has 0.039mg.
The food varieties used in the comparison are Quinoa, cooked and Cauliflower, raw.
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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 MagnesiumMagnesium | +326.7% |
| Contains more IronIron | +254.8% |
| Contains more CopperCopper | +392.3% |
| Contains more ZincZinc | +303.7% |
| Contains more PhosphorusPhosphorus | +245.5% |
| Contains less SodiumSodium | -76.7% |
| Contains more ManganeseManganese | +307.1% |
| Contains more SeleniumSelenium | +366.7% |
| Contains more CalciumCalcium | +29.4% |
| Contains more PotassiumPotassium | +73.8% |
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 | +687.5% |
| Contains more Vitamin B1Vitamin B1 | +114% |
| Contains more Vitamin B2Vitamin B2 | +83.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +23.1% |
| Contains more Vitamin B6Vitamin B6 | +49.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +35.7% |
| Contains more CholineCholine | +92.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 48.2mg | 54% |
| Manganese | 0.631mg | 0.155mg | 21% |
| Copper | 0.192mg | 0.039mg | 17% |
| Phosphorus | 152mg | 44mg | 15% |
| Vitamin K | 0µg | 15.5µg | 13% |
| Iron | 1.49mg | 0.42mg | 13% |
| Vitamin B5 | 0.667mg | 13% | |
| Magnesium | 64mg | 15mg | 12% |
| Starch | 17.63g | 7% | |
| Zinc | 1.09mg | 0.27mg | 7% |
| Polyunsaturated fat | 1.078g | 0.031g | 7% |
| Carbs | 21.3g | 4.97g | 5% |
| Vitamin B1 | 0.107mg | 0.05mg | 5% |
| Protein | 4.4g | 1.92g | 5% |
| Vitamin B6 | 0.123mg | 0.184mg | 5% |
| Calories | 120kcal | 25kcal | 5% |
| Potassium | 172mg | 299mg | 4% |
| Folate | 42µg | 57µg | 4% |
| Choline | 23mg | 44.3mg | 4% |
| Vitamin E | 0.63mg | 0.08mg | 4% |
| Selenium | 2.8µg | 0.6µg | 4% |
| Vitamin B2 | 0.11mg | 0.06mg | 4% |
| Fiber | 2.8g | 2g | 3% |
| Fats | 1.92g | 0.28g | 3% |
| Monounsaturated fat | 0.528g | 0.034g | 1% |
| Fructose | 0.97g | 1% | |
| Vitamin B3 | 0.412mg | 0.507mg | 1% |
| Sodium | 7mg | 30mg | 1% |
| Calcium | 17mg | 22mg | 1% |
| Net carbs | 18.5g | 2.97g | N/A |
| Sugar | 0.87g | 1.91g | N/A |
| Saturated fat | 0.231g | 0.13g | 0% |
| Tryptophan | 0.052mg | 0.02mg | 0% |
| Threonine | 0.131mg | 0.076mg | 0% |
| Isoleucine | 0.157mg | 0.071mg | 0% |
| Leucine | 0.261mg | 0.106mg | 0% |
| Lysine | 0.239mg | 0.217mg | 0% |
| Methionine | 0.096mg | 0.02mg | 0% |
| Phenylalanine | 0.185mg | 0.065mg | 0% |
| Valine | 0.185mg | 0.125mg | 0% |
| Histidine | 0.127mg | 0.056mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +129.2% |
| Contains more FatsFats | +585.7% |
| Contains more CarbsCarbs | +328.6% |
| Contains more WaterWater | +28.6% |
~equal in
Other
~0.76g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 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 | +1452.9% |
| Contains more Poly. FatPolyunsaturated fat | +3377.4% |
| Contains less Sat. FatSaturated fat | -43.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.63 g
Sucrose:
0 g
Glucose:
0 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 more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
