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Strudel vs. Cauliflower — In-Depth Nutrition Comparison

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Summary of differences between strudel and cauliflower

  • Cauliflower has less iron, vitamin B12, phosphorus, vitamin B2, vitamin B3, vitamin B1, calcium, vitamin B6, and vitamin A than strudel.
  • Strudel covers your daily need for iron, 69% more than cauliflower.
  • Cauliflower has less sodium.

These are the specific foods used in this comparison KELLOGG'S, EGGO, Wafflers, Strawberry Strudel and Cauliflower, raw.

Infographic

Strudel vs Cauliflower 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 88% 6.3% 221% 0% 11% 113% 90% 0% 0%
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 CalciumCalcium +1231.8%
Contains more IronIron +1304.8%
Contains more ZincZinc +48.1%
Contains more PhosphorusPhosphorus +497.7%
Contains more MagnesiumMagnesium +15.4%
Contains more PotassiumPotassium +321.1%
Contains less SodiumSodium -95.7%

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.
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% 132% 0% 0% 98% 104% 99% 0% 122% 200% 0% 56% 0%
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 B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +945.4%
Contains more Vitamin B6Vitamin B6 +188%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +29.8%
Contains more Vitamin EVitamin E +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 11% 50% 29% 5%
Protein: 5 g
Fats: 11 g
Carbs: 50 g
Water: 29.2 g
Other: 4.8 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 +160.4%
Contains more FatsFats +3828.6%
Contains more CarbsCarbs +906%
Contains more OtherOther +531.6%
Contains more WaterWater +215.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 28% 46%
Saturated fat: Sat. Fat 2.7 g
Monounsaturated fat: Mono. Fat 2.8 g
Polyunsaturated fat: Poly. Fat 4.6 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 +8135.3%
Contains more Poly. FatPolyunsaturated fat +14738.7%
Contains less Sat. FatSaturated fat -95.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Strudel Cauliflower DV% diff.
Iron 5.9mg 0.42mg 69%
Vitamin B12 1.6µg 0µg 67%
Vitamin C 48.2mg 54%
Vitamin A 395µg 0µg 44%
Phosphorus 263mg 44mg 31%
Vitamin B2 0.45mg 0.06mg 30%
Polyunsaturated fat 4.6g 0.031g 30%
Vitamin B3 5.3mg 0.507mg 30%
Sodium 691mg 30mg 29%
Vitamin B1 0.39mg 0.05mg 28%
Vitamin B6 0.53mg 0.184mg 27%
Calcium 293mg 22mg 27%
Fats 11g 0.28g 16%
Calories 318kcal 25kcal 15%
Carbs 50g 4.97g 15%
Vitamin B5 0.667mg 13%
Vitamin K 15.5µg 13%
Saturated fat 2.7g 0.13g 12%
Choline 44.3mg 8%
Monounsaturated fat 2.8g 0.034g 7%
Potassium 71mg 299mg 7%
Manganese 0.155mg 7%
Protein 5g 1.92g 6%
Folate 74µg 57µg 4%
Cholesterol 12mg 0mg 4%
Copper 0.039mg 4%
Fiber 1.2g 2g 3%
Fructose 0.97g 1%
Selenium 0.6µg 1%
Vitamin E 0mg 0.08mg 1%
Zinc 0.4mg 0.27mg 1%
Net carbs 48.8g 2.97g N/A
Vitamin D 1IU 0IU 0%
Magnesium 13mg 15mg 0%
Sugar 16.8g 1.91g N/A
Trans fat 0.2g 0g N/A
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Strudel Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
62%
Strudel
30%
Cauliflower
Minerals Daily Need Coverage Score
54%
Strudel
13%
Cauliflower

Comparison summary

Which food is lower in glycemic index?
Strudel
Strudel is lower in glycemic index (difference - 59)
Which food is cheaper?
Strudel
Strudel is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 14.89g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 661mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 2.57g)
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. 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.