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

Steak vs. Cauliflower — In-Depth Nutrition Comparison

Compare

Important differences between Steak and Cauliflower

  • Steak has more Vitamin B12, Selenium, Zinc, Vitamin B3, Iron, Vitamin B6, and Vitamin B2, however, Cauliflower has more Vitamin C.
  • Steak's daily need coverage for Vitamin B12 is 92% more.

The food varieties used in the comparison are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Cauliflower, raw.

Infographic

Steak 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.
Steak
Steak
6
:
4
Cauliflower
Cauliflower
Contains more Iron +471.4%
Contains more Magnesium +53.3%
Contains more Phosphorus +270.5%
Contains more Zinc +2248.1%
Contains more Copper +117.9%
Contains more Selenium +5200%
Contains more Calcium +83.3%
Contains less Sodium -48.3%
Equal in Potassium - 299
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Iron +471.4%
Contains more Magnesium +53.3%
Contains more Phosphorus +270.5%
Contains more Zinc +2248.1%
Contains more Copper +117.9%
Contains more Selenium +5200%
Contains more Calcium +83.3%
Contains less Sodium -48.3%
Equal in Potassium - 299

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.
Steak
Steak
7
:
5
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +48%
Contains more Vitamin B2 +401.7%
Contains more Vitamin B3 +915.6%
Contains more Vitamin B6 +171.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +850%
Contains more Vitamin K +868.8%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
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 D +∞%
Contains more Vitamin B1 +48%
Contains more Vitamin B2 +401.7%
Contains more Vitamin B3 +915.6%
Contains more Vitamin B6 +171.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +850%
Contains more Vitamin K +868.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
:
3
Cauliflower
Cauliflower
Contains more Protein +1194.3%
Contains more Fats +6692.9%
Contains more Carbs +∞%
Contains more Water +65.6%
Contains more Other +40.7%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 +1194.3%
Contains more Fats +6692.9%
Contains more Carbs +∞%
Contains more Water +65.6%
Contains more Other +40.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
:
1
Cauliflower
Cauliflower
Contains more Monounsaturated Fat +26873.5%
Contains more Polyunsaturated fat +2790.3%
Contains less Saturated Fat -98.5%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +26873.5%
Contains more Polyunsaturated fat +2790.3%
Contains less Saturated Fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Cauliflower Opinion
Net carbs 0g 2.97g Cauliflower
Protein 24.85g 1.92g Steak
Fats 19.02g 0.28g Steak
Carbs 0g 4.97g Cauliflower
Calories 271kcal 25kcal Steak
Fructose 0.97g Cauliflower
Sugar 0g 1.91g Steak
Fiber 0g 2g Cauliflower
Calcium 12mg 22mg Cauliflower
Iron 2.4mg 0.42mg Steak
Magnesium 23mg 15mg Steak
Phosphorus 163mg 44mg Steak
Potassium 279mg 299mg Cauliflower
Sodium 58mg 30mg Cauliflower
Zinc 6.34mg 0.27mg Steak
Copper 0.085mg 0.039mg Steak
Manganese 0.155mg Cauliflower
Selenium 31.8µg 0.6µg Steak
Vitamin A 25IU 0IU Steak
Vitamin A RAE 7µg 0µg Steak
Vitamin E 0.08mg Cauliflower
Vitamin D 6IU 0IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin C 0mg 48.2mg Cauliflower
Vitamin B1 0.074mg 0.05mg Steak
Vitamin B2 0.301mg 0.06mg Steak
Vitamin B3 5.149mg 0.507mg Steak
Vitamin B5 0.667mg Cauliflower
Vitamin B6 0.5mg 0.184mg Steak
Folate 6µg 57µg Cauliflower
Vitamin B12 2.2µg 0µg Steak
Vitamin K 1.6µg 15.5µg Cauliflower
Tryptophan 0.278mg 0.02mg Steak
Threonine 1.171mg 0.076mg Steak
Isoleucine 1.157mg 0.071mg Steak
Leucine 2.142mg 0.106mg Steak
Lysine 2.38mg 0.217mg Steak
Methionine 0.672mg 0.02mg Steak
Phenylalanine 0.997mg 0.065mg Steak
Valine 1.242mg 0.125mg Steak
Histidine 0.931mg 0.056mg Steak
Cholesterol 78mg 0mg Cauliflower
Saturated Fat 8.443g 0.13g Cauliflower
Omega-3 - DHA 0.001g 0g Steak
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DPA 0.013g 0g Steak
Monounsaturated Fat 9.171g 0.034g Steak
Polyunsaturated fat 0.896g 0.031g Steak
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
Steak Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Steak
Steak vs Beefsteak raw
Beefsteak raw
Steak
Steak vs Beef broiled
Beef broiled
Steak
Steak vs Hot and sour soup
Hot and sour soup
Cauliflower
Cauliflower vs Broccoli
Broccoli
Cauliflower
Cauliflower vs Brussels sprout
Brussels sprout
Cauliflower
Cauliflower vs Cabbage
Cabbage

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
49%
Steak
30%
Cauliflower
Minerals Daily Need Coverage Score
59%
Steak
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Steak
Steak is relatively richer in minerals
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 28mg)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 8.313g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $2)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.