Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Seed
  5. Compare
  6. Seed vs. Cauliflower

Seed vs. Cauliflower — In-Depth Nutrition Comparison

Compare

Differences between Seed and Cauliflower

  • Seed has more Fiber, Phosphorus, Manganese, Selenium, Copper, Iron, Magnesium, Calcium, and Vitamin B3, while Cauliflower has more Vitamin C.
  • Seed's daily need coverage for Fiber is 130% higher.
  • Cauliflower contains 92 times less Selenium than Seed. Seed contains 55.2µg of Selenium, while Cauliflower contains 0.6µg.

The food types used in this comparison are Seeds, chia seeds, dried and Cauliflower, raw.

Infographic

Seed 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.
Seed
Seed
10
:
0
Cauliflower
Cauliflower
Contains more Calcium +2768.2%
Contains more Iron +1738.1%
Contains more Magnesium +2133.3%
Contains more Phosphorus +1854.5%
Contains more Potassium +36.1%
Contains less Sodium -46.7%
Contains more Zinc +1596.3%
Contains more Copper +2269.2%
Contains more Manganese +1656.8%
Contains more Selenium +9100%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +2768.2%
Contains more Iron +1738.1%
Contains more Magnesium +2133.3%
Contains more Phosphorus +1854.5%
Contains more Potassium +36.1%
Contains less Sodium -46.7%
Contains more Zinc +1596.3%
Contains more Copper +2269.2%
Contains more Manganese +1656.8%
Contains more Selenium +9100%

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.
Seed
Seed
5
:
6
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +525%
Contains more Vitamin B1 +1140%
Contains more Vitamin B2 +183.3%
Contains more Vitamin B3 +1641.6%
Contains more Vitamin C +2912.5%
Contains more Folate +16.3%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Contains more Vitamin A +∞%
Contains more Vitamin E +525%
Contains more Vitamin B1 +1140%
Contains more Vitamin B2 +183.3%
Contains more Vitamin B3 +1641.6%
Contains more Vitamin C +2912.5%
Contains more Folate +16.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
4
:
1
Cauliflower
Cauliflower
Contains more Protein +761.5%
Contains more Fats +10878.6%
Contains more Carbs +747.5%
Contains more Other +531.6%
Contains more Water +1487.4%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Cauliflower
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 Protein +761.5%
Contains more Fats +10878.6%
Contains more Carbs +747.5%
Contains more Other +531.6%
Contains more Water +1487.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
2
:
1
Cauliflower
Cauliflower
Contains more Monounsaturated Fat +6691.2%
Contains more Polyunsaturated fat +76238.7%
Contains less Saturated Fat -96.1%
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +6691.2%
Contains more Polyunsaturated fat +76238.7%
Contains less Saturated Fat -96.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Cauliflower Opinion
Net carbs 7.72g 2.97g Seed
Protein 16.54g 1.92g Seed
Fats 30.74g 0.28g Seed
Carbs 42.12g 4.97g Seed
Calories 486kcal 25kcal Seed
Fructose 0.97g Cauliflower
Sugar 1.91g Seed
Fiber 34.4g 2g Seed
Calcium 631mg 22mg Seed
Iron 7.72mg 0.42mg Seed
Magnesium 335mg 15mg Seed
Phosphorus 860mg 44mg Seed
Potassium 407mg 299mg Seed
Sodium 16mg 30mg Seed
Zinc 4.58mg 0.27mg Seed
Copper 0.924mg 0.039mg Seed
Manganese 2.723mg 0.155mg Seed
Selenium 55.2µg 0.6µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.08mg Seed
Vitamin C 1.6mg 48.2mg Cauliflower
Vitamin B1 0.62mg 0.05mg Seed
Vitamin B2 0.17mg 0.06mg Seed
Vitamin B3 8.83mg 0.507mg Seed
Vitamin B5 0.667mg Cauliflower
Vitamin B6 0.184mg Cauliflower
Folate 49µg 57µg Cauliflower
Vitamin K 15.5µg Cauliflower
Tryptophan 0.436mg 0.02mg Seed
Threonine 0.709mg 0.076mg Seed
Isoleucine 0.801mg 0.071mg Seed
Leucine 1.371mg 0.106mg Seed
Lysine 0.97mg 0.217mg Seed
Methionine 0.588mg 0.02mg Seed
Phenylalanine 1.016mg 0.065mg Seed
Valine 0.95mg 0.125mg Seed
Histidine 0.531mg 0.056mg Seed
Trans Fat 0.14g 0g Cauliflower
Saturated Fat 3.33g 0.13g Cauliflower
Monounsaturated Fat 2.309g 0.034g Seed
Polyunsaturated fat 23.665g 0.031g Seed
Omega-6 - Linoleic acid 5.835g 0.013g Seed
Omega-3 - ALA 17.83g 0.015g Seed

Which food is preferable for your diet?

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

People also compare

Seed
Seed vs Safflower
Safflower
Seed
Seed vs Sesame
Sesame
Seed
Seed vs Sunflower seed
Sunflower seed
Cauliflower
Cauliflower vs Broccoli
Broccoli
Cauliflower
Cauliflower vs Brussels sprout
Brussels sprout
Cauliflower
Cauliflower vs Cabbage
Cabbage

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
35%
Seed
30%
Cauliflower
Minerals Daily Need Coverage Score
221%
Seed
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 1.91g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 15)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.4)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 3.2g)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.