Spinach raw vs. Cauliflower — In-Depth Nutrition Comparison
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Important differences between spinach raw and cauliflower
- Spinach raw has more vitamin K, vitamin A, folate, manganese, iron, magnesium, vitamin E, and copper; however, cauliflower has more vitamin C and vitamin B5.
- Spinach raw's daily need coverage for vitamin K is 390% more.
The food varieties used in the comparison are Spinach, raw and Cauliflower, raw.
Infographic
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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 | +426.7% |
| Contains more CalciumCalcium | +350% |
| Contains more PotassiumPotassium | +86.6% |
| Contains more IronIron | +545.2% |
| Contains more CopperCopper | +233.3% |
| Contains more ZincZinc | +96.3% |
| Contains more PhosphorusPhosphorus | +11.4% |
| Contains more ManganeseManganese | +478.7% |
| Contains more SeleniumSelenium | +66.7% |
| Contains less SodiumSodium | -62% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2437.5% |
| Contains more Vitamin B1Vitamin B1 | +56% |
| Contains more Vitamin B2Vitamin B2 | +215% |
| Contains more Vitamin B3Vitamin B3 | +42.8% |
| Contains more Vitamin KVitamin K | +3015.5% |
| Contains more FolateFolate | +240.4% |
| Contains more Vitamin CVitamin C | +71.5% |
| Contains more Vitamin B5Vitamin B5 | +926.2% |
| Contains more CholineCholine | +129.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 482.9µg | 15.5µg | 390% |
| Vitamin A | 469µg | 0µg | 52% |
| Folate | 194µg | 57µg | 34% |
| Manganese | 0.897mg | 0.155mg | 32% |
| Iron | 2.71mg | 0.42mg | 29% |
| Vitamin C | 28.1mg | 48.2mg | 22% |
| Magnesium | 79mg | 15mg | 15% |
| Vitamin E | 2.03mg | 0.08mg | 13% |
| Vitamin B5 | 0.065mg | 0.667mg | 12% |
| Vitamin B2 | 0.189mg | 0.06mg | 10% |
| Copper | 0.13mg | 0.039mg | 10% |
| Potassium | 558mg | 299mg | 8% |
| Calcium | 99mg | 22mg | 8% |
| Choline | 19.3mg | 44.3mg | 5% |
| Zinc | 0.53mg | 0.27mg | 2% |
| Sodium | 79mg | 30mg | 2% |
| Vitamin B1 | 0.078mg | 0.05mg | 2% |
| Protein | 2.86g | 1.92g | 2% |
| Fiber | 2.2g | 2g | 1% |
| Phosphorus | 49mg | 44mg | 1% |
| Polyunsaturated fat | 0.165g | 0.031g | 1% |
| Selenium | 1µg | 0.6µg | 1% |
| Vitamin B3 | 0.724mg | 0.507mg | 1% |
| Fructose | 0.15g | 0.97g | 1% |
| Vitamin B6 | 0.195mg | 0.184mg | 1% |
| Calories | 23kcal | 25kcal | 0% |
| Fats | 0.39g | 0.28g | 0% |
| Net carbs | 1.43g | 2.97g | N/A |
| Carbs | 3.63g | 4.97g | 0% |
| Sugar | 0.42g | 1.91g | N/A |
| Saturated fat | 0.063g | 0.13g | 0% |
| Monounsaturated fat | 0.01g | 0.034g | 0% |
| Tryptophan | 0.039mg | 0.02mg | 0% |
| Threonine | 0.122mg | 0.076mg | 0% |
| Isoleucine | 0.147mg | 0.071mg | 0% |
| Leucine | 0.223mg | 0.106mg | 0% |
| Lysine | 0.174mg | 0.217mg | 0% |
| Methionine | 0.053mg | 0.02mg | 0% |
| Phenylalanine | 0.129mg | 0.065mg | 0% |
| Valine | 0.161mg | 0.125mg | 0% |
| Histidine | 0.064mg | 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
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +49% |
| Contains more FatsFats | +39.3% |
| Contains more OtherOther | +126.3% |
| Contains more CarbsCarbs | +36.9% |
~equal in
Water
~92.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
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 | -51.5% |
| Contains more Poly. FatPolyunsaturated fat | +432.3% |
| Contains more Mono. FatMonounsaturated fat | +240% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 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 SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +754.5% |
| Contains more FructoseFructose | +546.7% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g