Spaghetti vs. Cauliflower — In-Depth Nutrition Comparison
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What are the main differences between spaghetti and cauliflower?
- Spaghetti is richer in selenium, manganese, and copper, yet cauliflower is richer in vitamin C, vitamin K, folate, vitamin B5, vitamin B6, potassium, and choline.
- Cauliflower's daily need coverage for vitamin C is 54% higher.
- Spaghetti has 44 times more selenium than cauliflower. Spaghetti has 26.4µg of selenium, while cauliflower has 0.6µg.
We used Pasta, cooked, unenriched, without added salt and Cauliflower, raw types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +20% |
| Contains more IronIron | +19% |
| Contains more CopperCopper | +156.4% |
| Contains more ZincZinc | +88.9% |
| Contains more PhosphorusPhosphorus | +31.8% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +107.7% |
| Contains more SeleniumSelenium | +4300% |
| Contains more CalciumCalcium | +214.3% |
| Contains more PotassiumPotassium | +579.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +150% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +26.8% |
| Contains more Vitamin B5Vitamin B5 | +495.5% |
| Contains more Vitamin B6Vitamin B6 | +275.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +714.3% |
| Contains more CholineCholine | +592.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.8 g
Fats:
0.93 g
Carbs:
30.86 g
Water:
62.13 g
Other:
0.28 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +202.1% |
| Contains more FatsFats | +232.1% |
| Contains more CarbsCarbs | +520.9% |
| Contains more WaterWater | +48.2% |
| Contains more OtherOther | +171.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.176 g
Monounsaturated fat:
Mono. Fat
0.131 g
Polyunsaturated fat:
Poly. Fat
0.326 g
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 | +285.3% |
| Contains more Poly. FatPolyunsaturated fat | +951.6% |
| Contains less Sat. FatSaturated fat | -26.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
26.01 g
Sucrose:
0.09 g
Glucose:
0.04 g
Fructose:
0.03 g
Lactose:
0 g
Maltose:
0.4 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +2250% |
| Contains more FructoseFructose | +3133.3% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 0mg | 48.2mg | 54% |
| Selenium | 26.4µg | 0.6µg | 47% |
| Folate | 7µg | 57µg | 13% |
| Vitamin K | 0µg | 15.5µg | 13% |
| Vitamin B5 | 0.112mg | 0.667mg | 11% |
| Starch | 26.01g | 11% | |
| Vitamin B6 | 0.049mg | 0.184mg | 10% |
| Carbs | 30.86g | 4.97g | 9% |
| Potassium | 44mg | 299mg | 8% |
| Protein | 5.8g | 1.92g | 8% |
| Calories | 158kcal | 25kcal | 7% |
| Manganese | 0.322mg | 0.155mg | 7% |
| Choline | 6.4mg | 44.3mg | 7% |
| Copper | 0.1mg | 0.039mg | 7% |
| Vitamin B1 | 0.02mg | 0.05mg | 3% |
| Vitamin B2 | 0.02mg | 0.06mg | 3% |
| Phosphorus | 58mg | 44mg | 2% |
| Zinc | 0.51mg | 0.27mg | 2% |
| Calcium | 7mg | 22mg | 2% |
| Polyunsaturated fat | 0.326g | 0.031g | 2% |
| Sodium | 1mg | 30mg | 1% |
| Fructose | 0.03g | 0.97g | 1% |
| Fiber | 1.8g | 2g | 1% |
| Vitamin B3 | 0.4mg | 0.507mg | 1% |
| Iron | 0.5mg | 0.42mg | 1% |
| Magnesium | 18mg | 15mg | 1% |
| Fats | 0.93g | 0.28g | 1% |
| Net carbs | 29.06g | 2.97g | N/A |
| Sugar | 0.56g | 1.91g | N/A |
| Vitamin E | 0.06mg | 0.08mg | 0% |
| Saturated fat | 0.176g | 0.13g | 0% |
| Monounsaturated fat | 0.131g | 0.034g | 0% |
| Tryptophan | 0.083mg | 0.02mg | 0% |
| Threonine | 0.206mg | 0.076mg | 0% |
| Isoleucine | 0.228mg | 0.071mg | 0% |
| Leucine | 0.44mg | 0.106mg | 0% |
| Lysine | 0.133mg | 0.217mg | 0% |
| Methionine | 0.065mg | 0.02mg | 0% |
| Phenylalanine | 0.297mg | 0.065mg | 0% |
| Valine | 0.262mg | 0.125mg | 0% |
| Histidine | 0.132mg | 0.056mg | 0% |
| Omega-3 - ALA | 0.024g | 0.015g | N/A |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
3%
30%
Minerals Daily Need Coverage Score
30%
13%
Comparison summary
Which food is lower in Sugar?
Spaghetti is lower in Sugar (difference - 1.35g)
Which food contains less Sodium?
Spaghetti contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Spaghetti is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Spaghetti is relatively richer in minerals
Which food is lower in Saturated fat?
Cauliflower is lower in Saturated fat (difference - 0.046g)
Which food is cheaper?
Cauliflower is cheaper (difference - $1.2)
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)