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  6. Rice vs. Cauliflower

Rice vs. Cauliflower — In-Depth Nutrition Comparison

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Significant differences between rice and cauliflower

  • Rice has more manganese, selenium, iron, and vitamin B1; however, cauliflower is richer in vitamin C, vitamin K, potassium, choline, vitamin B6, and fiber.
  • Cauliflower covers your daily vitamin C needs 54% more than rice.
  • Cauliflower has 13 times less selenium than rice. Rice has 7.5µg of selenium, while cauliflower has 0.6µg.

Specific food types used in this comparison are Rice, white, long-grain, regular, enriched, cooked and Cauliflower, raw.

Infographic

Rice 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.
Rice
Rice
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
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 IronIron +185.7%
Contains more CopperCopper +76.9%
Contains more ZincZinc +81.5%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +204.5%
Contains more SeleniumSelenium +1150%
Contains more MagnesiumMagnesium +25%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +754.3%
~equal in Phosphorus ~44mg

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.
Rice
Rice
2
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 B1Vitamin B1 +226%
Contains more Vitamin B3Vitamin B3 +191.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B2Vitamin B2 +361.5%
Contains more Vitamin B5Vitamin B5 +71%
Contains more Vitamin B6Vitamin B6 +97.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +2009.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~57µg

All nutrients comparison - raw data values

Nutrient Rice Cauliflower DV% diff.
Vitamin C 0mg 48.2mg 54%
Manganese 0.472mg 0.155mg 14%
Vitamin K 0µg 15.5µg 13%
Selenium 7.5µg 0.6µg 13%
Iron 1.2mg 0.42mg 10%
Vitamin B1 0.163mg 0.05mg 9%
Choline 2.1mg 44.3mg 8%
Carbs 28.17g 4.97g 8%
Potassium 35mg 299mg 8%
Vitamin B6 0.093mg 0.184mg 7%
Vitamin B3 1.476mg 0.507mg 6%
Vitamin B5 0.39mg 0.667mg 6%
Fiber 0.4g 2g 6%
Calories 130kcal 25kcal 5%
Vitamin B2 0.013mg 0.06mg 4%
Copper 0.069mg 0.039mg 3%
Zinc 0.49mg 0.27mg 2%
Protein 2.69g 1.92g 2%
Fructose 0.97g 1%
Calcium 10mg 22mg 1%
Magnesium 12mg 15mg 1%
Sodium 1mg 30mg 1%
Fats 0.28g 0.28g 0%
Net carbs 27.77g 2.97g N/A
Sugar 0.05g 1.91g N/A
Phosphorus 43mg 44mg 0%
Vitamin E 0.04mg 0.08mg 0%
Folate 58µg 57µg 0%
Saturated fat 0.077g 0.13g 0%
Monounsaturated fat 0.088g 0.034g 0%
Polyunsaturated fat 0.076g 0.031g 0%
Tryptophan 0.031mg 0.02mg 0%
Threonine 0.096mg 0.076mg 0%
Isoleucine 0.116mg 0.071mg 0%
Leucine 0.222mg 0.106mg 0%
Lysine 0.097mg 0.217mg 0%
Methionine 0.063mg 0.02mg 0%
Phenylalanine 0.144mg 0.065mg 0%
Valine 0.164mg 0.125mg 0%
Histidine 0.063mg 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
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 +40.1%
Contains more CarbsCarbs +466.8%
Contains more WaterWater +34.5%
Contains more OtherOther +81%
~equal in Fats ~0.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
3
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 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 -40.8%
Contains more Mono. FatMonounsaturated fat +158.8%
Contains more Poly. FatPolyunsaturated fat +145.2%

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.