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Saffron vs. Cauliflower — In-Depth Nutrition Comparison

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Important differences between saffron and cauliflower

  • Cauliflower has less manganese, iron, vitamin B6, magnesium, potassium, vitamin C, copper, phosphorus, vitamin B2, and vitamin A.
  • Saffron's daily need coverage for manganese is 1228% more.

The food varieties used in the comparison are Spices, saffron and Cauliflower, raw.

Infographic

Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 +1660%
Contains more CalciumCalcium +404.5%
Contains more PotassiumPotassium +476.6%
Contains more IronIron +2542.9%
Contains more CopperCopper +741%
Contains more ZincZinc +303.7%
Contains more PhosphorusPhosphorus +472.7%
Contains more ManganeseManganese +18227.7%
Contains more SeleniumSelenium +833.3%
Contains less SodiumSodium -79.7%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 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 CVitamin C +67.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +130%
Contains more Vitamin B2Vitamin B2 +345%
Contains more Vitamin B3Vitamin B3 +188%
Contains more Vitamin B6Vitamin B6 +448.9%
Contains more FolateFolate +63.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 +495.3%
Contains more FatsFats +1989.3%
Contains more CarbsCarbs +1215.3%
Contains more OtherOther +617.1%
Contains more WaterWater +673.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 +1161.8%
Contains more Poly. FatPolyunsaturated fat +6567.7%
Contains less Sat. FatSaturated fat -91.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Saffron Cauliflower
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Saffron Cauliflower DV% diff.
Manganese 28.408mg 0.155mg 1228%
Iron 11.1mg 0.42mg 134%
Vitamin B6 1.01mg 0.184mg 64%
Magnesium 264mg 15mg 59%
Potassium 1724mg 299mg 42%
Vitamin C 80.8mg 48.2mg 36%
Copper 0.328mg 0.039mg 32%
Phosphorus 252mg 44mg 30%
Carbs 65.37g 4.97g 20%
Protein 11.43g 1.92g 19%
Vitamin B2 0.267mg 0.06mg 16%
Calories 310kcal 25kcal 14%
Polyunsaturated fat 2.067g 0.031g 14%
Vitamin B5 0.667mg 13%
Vitamin K 15.5µg 13%
Folate 93µg 57µg 9%
Calcium 111mg 22mg 9%
Selenium 5.6µg 0.6µg 9%
Fats 5.85g 0.28g 9%
Choline 44.3mg 8%
Fiber 3.9g 2g 8%
Zinc 1.09mg 0.27mg 7%
Saturated fat 1.586g 0.13g 7%
Vitamin B3 1.46mg 0.507mg 6%
Vitamin B1 0.115mg 0.05mg 5%
Sodium 148mg 30mg 5%
Vitamin A 27µg 0µg 3%
Fructose 0.97g 1%
Monounsaturated fat 0.429g 0.034g 1%
Vitamin E 0.08mg 1%
Net carbs 61.47g 2.97g N/A
Sugar 1.91g N/A
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
54%
Saffron
30%
Cauliflower
Minerals Daily Need Coverage Score
479%
Saffron
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Saffron
Saffron is lower in glycemic index (difference - 70)
Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 118mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 1.456g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.