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

Spinach raw vs. Cauliflower — In-Depth Nutrition Comparison

Compare

Important differences between Spinach raw and Cauliflower

  • Spinach raw has more Vitamin K, Vitamin A RAE, 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

Spinach raw 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.
Spinach raw
Spinach raw
9
:
1
Cauliflower
Cauliflower
Contains more Calcium +350%
Contains more Iron +545.2%
Contains more Magnesium +426.7%
Contains more Phosphorus +11.4%
Contains more Potassium +86.6%
Contains more Zinc +96.3%
Contains more Copper +233.3%
Contains more Manganese +478.7%
Contains more Selenium +66.7%
Contains less Sodium -62%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +350%
Contains more Iron +545.2%
Contains more Magnesium +426.7%
Contains more Phosphorus +11.4%
Contains more Potassium +86.6%
Contains more Zinc +96.3%
Contains more Copper +233.3%
Contains more Manganese +478.7%
Contains more Selenium +66.7%
Contains less Sodium -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.
Spinach raw
Spinach raw
8
:
2
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +2437.5%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +215%
Contains more Vitamin B3 +42.8%
Contains more Folate +240.4%
Contains more Vitamin K +3015.5%
Contains more Vitamin C +71.5%
Contains more Vitamin B5 +926.2%
Equal in Vitamin B6 - 0.184
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
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 +2437.5%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +215%
Contains more Vitamin B3 +42.8%
Contains more Folate +240.4%
Contains more Vitamin K +3015.5%
Contains more Vitamin C +71.5%
Contains more Vitamin B5 +926.2%
Equal in Vitamin B6 - 0.184

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach raw
Spinach raw
3
:
2
Cauliflower
Cauliflower
Contains more Protein +49%
Contains more Fats +39.3%
Contains more Other +126.3%
Contains more Carbs +36.9%
Equal in Water - 92.07
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +49%
Contains more Fats +39.3%
Contains more Other +126.3%
Contains more Carbs +36.9%
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
1
Cauliflower
Cauliflower
Contains less Saturated Fat -51.5%
Contains more Polyunsaturated fat +432.3%
Contains more Monounsaturated Fat +240%
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -51.5%
Contains more Polyunsaturated fat +432.3%
Contains more Monounsaturated Fat +240%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Spinach raw
Spinach raw
2
:
2
Cauliflower
Cauliflower
Contains more Sucrose +∞%
Contains more Galactose +∞%
Contains more Glucose +754.5%
Contains more Fructose +546.7%
Spinach raw
16% 26% 35% 23%
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
Cauliflower
49% 51%
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 Sucrose +∞%
Contains more Galactose +∞%
Contains more Glucose +754.5%
Contains more Fructose +546.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spinach raw Cauliflower Opinion
Net carbs 1.43g 2.97g Cauliflower
Protein 2.86g 1.92g Spinach raw
Fats 0.39g 0.28g Spinach raw
Carbs 3.63g 4.97g Cauliflower
Calories 23kcal 25kcal Cauliflower
Fructose 0.15g 0.97g Cauliflower
Sugar 0.42g 1.91g Spinach raw
Fiber 2.2g 2g Spinach raw
Calcium 99mg 22mg Spinach raw
Iron 2.71mg 0.42mg Spinach raw
Magnesium 79mg 15mg Spinach raw
Phosphorus 49mg 44mg Spinach raw
Potassium 558mg 299mg Spinach raw
Sodium 79mg 30mg Cauliflower
Zinc 0.53mg 0.27mg Spinach raw
Copper 0.13mg 0.039mg Spinach raw
Manganese 0.897mg 0.155mg Spinach raw
Selenium 1µg 0.6µg Spinach raw
Vitamin A 9377IU 0IU Spinach raw
Vitamin A RAE 469µg 0µg Spinach raw
Vitamin E 2.03mg 0.08mg Spinach raw
Vitamin C 28.1mg 48.2mg Cauliflower
Vitamin B1 0.078mg 0.05mg Spinach raw
Vitamin B2 0.189mg 0.06mg Spinach raw
Vitamin B3 0.724mg 0.507mg Spinach raw
Vitamin B5 0.065mg 0.667mg Cauliflower
Vitamin B6 0.195mg 0.184mg Spinach raw
Folate 194µg 57µg Spinach raw
Vitamin K 482.9µg 15.5µg Spinach raw
Tryptophan 0.039mg 0.02mg Spinach raw
Threonine 0.122mg 0.076mg Spinach raw
Isoleucine 0.147mg 0.071mg Spinach raw
Leucine 0.223mg 0.106mg Spinach raw
Lysine 0.174mg 0.217mg Cauliflower
Methionine 0.053mg 0.02mg Spinach raw
Phenylalanine 0.129mg 0.065mg Spinach raw
Valine 0.161mg 0.125mg Spinach raw
Histidine 0.064mg 0.056mg Spinach raw
Saturated Fat 0.063g 0.13g Spinach raw
Monounsaturated Fat 0.01g 0.034g Cauliflower
Polyunsaturated fat 0.165g 0.031g Spinach raw
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

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

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
181%
Spinach raw
30%
Cauliflower
Minerals Daily Need Coverage Score
45%
Spinach raw
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 1.49g)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 49mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.