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  6. Rice, white, medium-grain, enriched, cooked vs. Cauliflower

Rice, white, medium-grain, enriched, cooked vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between rice, white, medium-grain, enriched, cooked and cauliflower?

  • Rice, white, medium-grain, enriched, cooked is richer in iron, selenium, vitamin B1, manganese, and vitamin B3, yet cauliflower is richer in vitamin C, vitamin B6, potassium, fiber, and vitamin B5.
  • Cauliflower's daily need coverage for vitamin C is 54% higher.
  • Rice, white, medium-grain, enriched, cooked has 13 times more selenium than cauliflower. Rice, white, medium-grain, enriched, cooked has 7.5µg of selenium, while cauliflower has 0.6µg.

We used Rice, white, medium-grain, enriched, cooked and Cauliflower, raw types in this comparison.

Infographic

Rice, white, medium-grain, enriched, cooked 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 9.3% 0.9% 2.6% 56% 13% 11% 16% 0% 49% 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 +254.8%
Contains more ZincZinc +55.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +143.2%
Contains more SeleniumSelenium +1150%
Contains more MagnesiumMagnesium +15.4%
Contains more CalciumCalcium +633.3%
Contains more PotassiumPotassium +931%
Contains more PhosphorusPhosphorus +18.9%
~equal in Copper ~0.039mg

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 Choline Choline 0% 0% 0% 0% 42% 3.7% 34% 25% 12% 0% 0% 44% 0%
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 +234%
Contains more Vitamin B3Vitamin B3 +261.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B5Vitamin B5 +62.3%
Contains more Vitamin B6Vitamin B6 +268%
~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, white, medium-grain, enriched, cooked Cauliflower DV% diff.
Vitamin C 0mg 48.2mg 54%
Iron 1.49mg 0.42mg 13%
Selenium 7.5µg 0.6µg 13%
Vitamin K 15.5µg 13%
Manganese 0.377mg 0.155mg 10%
Vitamin B1 0.167mg 0.05mg 10%
Vitamin B6 0.05mg 0.184mg 10%
Carbs 28.59g 4.97g 8%
Potassium 29mg 299mg 8%
Vitamin B3 1.835mg 0.507mg 8%
Choline 44.3mg 8%
Fiber 0.3g 2g 7%
Calories 130kcal 25kcal 5%
Vitamin B5 0.411mg 0.667mg 5%
Vitamin B2 0.016mg 0.06mg 3%
Calcium 3mg 22mg 2%
Protein 2.38g 1.92g 1%
Zinc 0.42mg 0.27mg 1%
Phosphorus 37mg 44mg 1%
Sodium 0mg 30mg 1%
Vitamin E 0.08mg 1%
Fructose 0.97g 1%
Fats 0.21g 0.28g 0%
Net carbs 28.29g 2.97g N/A
Magnesium 13mg 15mg 0%
Sugar 1.91g N/A
Copper 0.038mg 0.039mg 0%
Folate 58µg 57µg 0%
Saturated fat 0.057g 0.13g 0%
Monounsaturated fat 0.065g 0.034g 0%
Polyunsaturated fat 0.056g 0.031g 0%
Tryptophan 0.028mg 0.02mg 0%
Threonine 0.085mg 0.076mg 0%
Isoleucine 0.103mg 0.071mg 0%
Leucine 0.197mg 0.106mg 0%
Lysine 0.086mg 0.217mg 0%
Methionine 0.056mg 0.02mg 0%
Phenylalanine 0.127mg 0.065mg 0%
Valine 0.145mg 0.125mg 0%
Histidine 0.056mg 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
2% 29% 69%
Protein: 2.38 g
Fats: 0.21 g
Carbs: 28.59 g
Water: 68.61 g
Other: 0.21 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 +24%
Contains more CarbsCarbs +475.3%
Contains more FatsFats +33.3%
Contains more WaterWater +34.2%
Contains more OtherOther +261.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 37% 31%
Saturated fat: Sat. Fat 0.057 g
Monounsaturated fat: Mono. Fat 0.065 g
Polyunsaturated fat: Poly. Fat 0.056 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 -56.2%
Contains more Mono. FatMonounsaturated fat +91.2%
Contains more Poly. FatPolyunsaturated fat +80.6%

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, white, medium-grain, enriched, cooked - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168880/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.