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  6. Spirulina vs. Cauliflower

Spirulina vs. Cauliflower — In-Depth Nutrition Comparison

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Differences between Spirulina and Cauliflower

  • Spirulina has more Copper, Iron, Vitamin B2, and Vitamin B1, while Cauliflower has more Vitamin C, Folate, Vitamin B6, Vitamin K, Choline, and Vitamin B5.
  • Spirulina's daily need coverage for Copper is 62% higher.
  • Cauliflower contains 7 times less Iron than Spirulina. Spirulina contains 2.79mg of Iron, while Cauliflower contains 0.42mg.

The food types used in this comparison are Seaweed, spirulina, raw and Cauliflower, raw.

Infographic

Spirulina 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.
Spirulina
Spirulina
5
:
5
Cauliflower
Cauliflower
Contains more Iron +564.3%
Contains more Magnesium +26.7%
Contains more Copper +1430.8%
Contains more Manganese +20%
Contains more Selenium +16.7%
Contains more Calcium +83.3%
Contains more Phosphorus +300%
Contains more Potassium +135.4%
Contains less Sodium -69.4%
Contains more Zinc +35%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Iron +564.3%
Contains more Magnesium +26.7%
Contains more Copper +1430.8%
Contains more Manganese +20%
Contains more Selenium +16.7%
Contains more Calcium +83.3%
Contains more Phosphorus +300%
Contains more Potassium +135.4%
Contains less Sodium -69.4%
Contains more Zinc +35%

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.
Spirulina
Spirulina
5
:
5
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +512.5%
Contains more Vitamin B1 +344%
Contains more Vitamin B2 +470%
Contains more Vitamin B3 +135.9%
Contains more Vitamin C +5255.6%
Contains more Vitamin B5 +105.2%
Contains more Vitamin B6 +441.2%
Contains more Folate +533.3%
Contains more Vitamin K +520%
Spirulina
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% 3% 56% 79% 23% 20% 8% 7% 0% 7%
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 +512.5%
Contains more Vitamin B1 +344%
Contains more Vitamin B2 +470%
Contains more Vitamin B3 +135.9%
Contains more Vitamin C +5255.6%
Contains more Vitamin B5 +105.2%
Contains more Vitamin B6 +441.2%
Contains more Folate +533.3%
Contains more Vitamin K +520%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
2
:
3
Cauliflower
Cauliflower
Contains more Protein +208.3%
Contains more Fats +39.3%
Contains more Carbs +105.4%
Contains more Other +26.7%
Equal in Water - 92.07
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 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 +208.3%
Contains more Fats +39.3%
Contains more Carbs +105.4%
Contains more Other +26.7%
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
1
:
1
Cauliflower
Cauliflower
Contains more Polyunsaturated fat +241.9%
Equal in Saturated Fat - 0.13
Equal in Monounsaturated Fat - 0.034
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Polyunsaturated fat +241.9%
Equal in Saturated Fat - 0.13
Equal in Monounsaturated Fat - 0.034

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Cauliflower Opinion
Net carbs 2.02g 2.97g Cauliflower
Protein 5.92g 1.92g Spirulina
Fats 0.39g 0.28g Spirulina
Carbs 2.42g 4.97g Cauliflower
Calories 26kcal 25kcal Spirulina
Fructose 0.97g Cauliflower
Sugar 0.3g 1.91g Spirulina
Fiber 0.4g 2g Cauliflower
Calcium 12mg 22mg Cauliflower
Iron 2.79mg 0.42mg Spirulina
Magnesium 19mg 15mg Spirulina
Phosphorus 11mg 44mg Cauliflower
Potassium 127mg 299mg Cauliflower
Sodium 98mg 30mg Cauliflower
Zinc 0.2mg 0.27mg Cauliflower
Copper 0.597mg 0.039mg Spirulina
Manganese 0.186mg 0.155mg Spirulina
Selenium 0.7µg 0.6µg Spirulina
Vitamin A 56IU 0IU Spirulina
Vitamin A RAE 3µg 0µg Spirulina
Vitamin E 0.49mg 0.08mg Spirulina
Vitamin C 0.9mg 48.2mg Cauliflower
Vitamin B1 0.222mg 0.05mg Spirulina
Vitamin B2 0.342mg 0.06mg Spirulina
Vitamin B3 1.196mg 0.507mg Spirulina
Vitamin B5 0.325mg 0.667mg Cauliflower
Vitamin B6 0.034mg 0.184mg Cauliflower
Folate 9µg 57µg Cauliflower
Vitamin K 2.5µg 15.5µg Cauliflower
Tryptophan 0.096mg 0.02mg Spirulina
Threonine 0.306mg 0.076mg Spirulina
Isoleucine 0.331mg 0.071mg Spirulina
Leucine 0.509mg 0.106mg Spirulina
Lysine 0.312mg 0.217mg Spirulina
Methionine 0.118mg 0.02mg Spirulina
Phenylalanine 0.286mg 0.065mg Spirulina
Valine 0.362mg 0.125mg Spirulina
Histidine 0.112mg 0.056mg Spirulina
Saturated Fat 0.135g 0.13g Cauliflower
Monounsaturated Fat 0.034g 0.034g
Polyunsaturated fat 0.106g 0.031g Spirulina
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
Spirulina Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Spirulina
30%
Cauliflower
Minerals Daily Need Coverage Score
38%
Spirulina
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 1.61g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 0)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $0.4)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 68mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.005g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.