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  6. Spread vs. Cauliflower

Spread vs. Cauliflower — In-Depth Nutrition Comparison

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How are spread and cauliflower different?

  • Spread is richer in vitamin B12, selenium, vitamin E, and vitamin B1, while cauliflower is higher in vitamin C, folate, and vitamin K.
  • Cauliflower covers your daily need for vitamin C, 54% more than spread.
  • Cauliflower is lower in cholesterol.

Sandwich spread, pork, beef and Cauliflower, raw types were used in this article.

Infographic

Spread 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.
Spread
Spread
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more IronIron +88.1%
Contains more CopperCopper +233.3%
Contains more ZincZinc +277.8%
Contains more PhosphorusPhosphorus +34.1%
Contains more SeleniumSelenium +1516.7%
Contains more MagnesiumMagnesium +87.5%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +171.8%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +496.2%

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.
Spread
Spread
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2075%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +244%
Contains more Vitamin B2Vitamin B2 +123.3%
Contains more Vitamin B3Vitamin B3 +241.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +40.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +55.1%
Contains more Vitamin B6Vitamin B6 +53.3%
Contains more Vitamin KVitamin K +868.8%
Contains more FolateFolate +2750%

All nutrients comparison - raw data values

Nutrient Spread Cauliflower DV% diff.
Vitamin C 0mg 48.2mg 54%
Vitamin B12 1.12µg 0µg 47%
Sodium 1013mg 30mg 43%
Saturated fat 5.977g 0.13g 27%
Fats 17.34g 0.28g 26%
Monounsaturated fat 7.584g 0.034g 19%
Polyunsaturated fat 2.565g 0.031g 17%
Selenium 9.7µg 0.6µg 17%
Folate 2µg 57µg 14%
Cholesterol 38mg 0mg 13%
Vitamin K 1.6µg 15.5µg 12%
Calories 235kcal 25kcal 11%
Protein 7.66g 1.92g 11%
Vitamin E 1.74mg 0.08mg 11%
Vitamin B1 0.172mg 0.05mg 10%
Copper 0.13mg 0.039mg 10%
Vitamin B3 1.73mg 0.507mg 8%
Zinc 1.02mg 0.27mg 7%
Fiber 0.2g 2g 7%
Potassium 110mg 299mg 6%
Manganese 0.026mg 0.155mg 6%
Vitamin B2 0.134mg 0.06mg 6%
Vitamin B5 0.43mg 0.667mg 5%
Vitamin B6 0.12mg 0.184mg 5%
Iron 0.79mg 0.42mg 5%
Vitamin D 22IU 0IU 3%
Choline 62.3mg 44.3mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin A 26µg 0µg 3%
Magnesium 8mg 15mg 2%
Phosphorus 59mg 44mg 2%
Carbs 11.94g 4.97g 2%
Fructose 0.97g 1%
Calcium 12mg 22mg 1%
Net carbs 11.74g 2.97g N/A
Sugar 0g 1.91g N/A
Tryptophan 0.082mg 0.02mg 0%
Threonine 0.334mg 0.076mg 0%
Isoleucine 0.334mg 0.071mg 0%
Leucine 0.6mg 0.106mg 0%
Lysine 0.663mg 0.217mg 0%
Methionine 0.196mg 0.02mg 0%
Phenylalanine 0.301mg 0.065mg 0%
Valine 0.356mg 0.125mg 0%
Histidine 0.279mg 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
Spread
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
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 ProteinProtein +299%
Contains more FatsFats +6092.9%
Contains more CarbsCarbs +140.2%
Contains more OtherOther +265.8%
Contains more WaterWater +52.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
67% 17% 16%
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 +22205.9%
Contains more Poly. FatPolyunsaturated fat +8174.2%
Contains less Sat. FatSaturated fat -97.8%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.