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  6. Rice vs. Cauliflower, frozen, unprepared

Rice vs. Cauliflower, frozen, unprepared — In-Depth Nutrition Comparison

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Important differences between rice and cauliflower, frozen, unprepared

  • Rice has more selenium, manganese, vitamin B1, iron, vitamin B3, and vitamin B5; however, cauliflower, frozen, unprepared has more vitamin C, vitamin K, fiber, and choline.
  • Cauliflower, frozen, unprepared's daily need coverage for vitamin C is 54% more.
  • Rice has 9 times more selenium than cauliflower, frozen, unprepared. Rice has 7.5µg of selenium, while cauliflower, frozen, unprepared has 0.8µg.

The food varieties used in the comparison are Rice, white, long-grain, regular, enriched, cooked and Cauliflower, frozen, unprepared.

Infographic

Rice vs Cauliflower, frozen, unprepared 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
7
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 8.6% 6.6% 17% 20% 10% 4.6% 15% 3.1% 26% 4.4%
Contains more IronIron +122.2%
Contains more CopperCopper +122.6%
Contains more ZincZinc +188.2%
Contains more PhosphorusPhosphorus +22.9%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +139.6%
Contains more SeleniumSelenium +837.5%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +451.4%
~equal in Magnesium ~12mg

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
3
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 163% 0.33% 1.4% 0% 13% 16% 8% 8.2% 28% 0% 37% 48% 23%
Contains more Vitamin B1Vitamin B1 +219.6%
Contains more Vitamin B3Vitamin B3 +244.1%
Contains more Vitamin B5Vitamin B5 +186.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B2Vitamin B2 +438.5%
Contains more Vitamin B6Vitamin B6 +32.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +10.3%
Contains more CholineCholine +1895.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Cauliflower, frozen, unprepared DV% diff.
Vitamin C 0mg 48.8mg 54%
Vitamin K 0µg 14.8µg 12%
Selenium 7.5µg 0.8µg 12%
Manganese 0.472mg 0.197mg 12%
Vitamin B1 0.163mg 0.051mg 9%
Fiber 0.4g 2.3g 8%
Carbs 28.17g 4.68g 8%
Iron 1.2mg 0.54mg 8%
Choline 2.1mg 41.9mg 7%
Vitamin B3 1.476mg 0.429mg 7%
Vitamin B5 0.39mg 0.136mg 5%
Calories 130kcal 24kcal 5%
Potassium 35mg 193mg 5%
Copper 0.069mg 0.031mg 4%
Vitamin B2 0.013mg 0.07mg 4%
Zinc 0.49mg 0.17mg 3%
Vitamin B6 0.093mg 0.123mg 2%
Folate 58µg 64µg 2%
Protein 2.69g 2.01g 1%
Calcium 10mg 22mg 1%
Sodium 1mg 24mg 1%
Phosphorus 43mg 35mg 1%
Fats 0.28g 0.27g 0%
Net carbs 27.77g 2.38g N/A
Magnesium 12mg 12mg 0%
Sugar 0.05g 2.22g N/A
Vitamin E 0.04mg 0.07mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.077g 0.041g 0%
Monounsaturated fat 0.088g 0.019g 0%
Polyunsaturated fat 0.076g 0.128g 0%
Tryptophan 0.031mg 0.026mg 0%
Threonine 0.096mg 0.073mg 0%
Isoleucine 0.116mg 0.077mg 0%
Leucine 0.222mg 0.118mg 0%
Lysine 0.097mg 0.108mg 0%
Methionine 0.063mg 0.028mg 0%
Phenylalanine 0.144mg 0.072mg 0%
Valine 0.164mg 0.101mg 0%
Histidine 0.063mg 0.041mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
3
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% 93%
Protein: 2.01 g
Fats: 0.27 g
Carbs: 4.68 g
Water: 92.51 g
Other: 0.53 g
Contains more ProteinProtein +33.8%
Contains more CarbsCarbs +501.9%
Contains more WaterWater +35.2%
Contains more OtherOther +26.2%
~equal in Fats ~0.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
22% 10% 68%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.019 g
Polyunsaturated fat: Poly. Fat 0.128 g
Contains more Mono. FatMonounsaturated fat +363.2%
Contains less Sat. FatSaturated fat -46.8%
Contains more Poly. FatPolyunsaturated fat +68.4%

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, frozen, unprepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170398/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.