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  6. Taro leaves vs. Cauliflower

Taro leaves vs. Cauliflower — In-Depth Nutrition Comparison

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A recap on differences between Taro leaves and Cauliflower

  • Taro leaves have more Vitamin K, Vitamin B2, Vitamin A RAE, Copper, Manganese, Iron, Folate, Vitamin B1, and Vitamin E , however, Cauliflower is higher in Vitamin B5.
  • Taro leaves covers your daily Vitamin K needs 78% more than Cauliflower.

Food varieties used in this article are Taro leaves, raw and Cauliflower, raw.

Infographic

Taro leaves 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.
Taro leaves
Taro leaves
10
:
0
Cauliflower
Cauliflower
Contains more Calcium +386.4%
Contains more Iron +435.7%
Contains more Magnesium +200%
Contains more Phosphorus +36.4%
Contains more Potassium +116.7%
Contains less Sodium -90%
Contains more Zinc +51.9%
Contains more Copper +592.3%
Contains more Manganese +360.6%
Contains more Selenium +50%
Taro leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 85% 33% 26% 58% 1% 12% 90% 94% 5%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +386.4%
Contains more Iron +435.7%
Contains more Magnesium +200%
Contains more Phosphorus +36.4%
Contains more Potassium +116.7%
Contains less Sodium -90%
Contains more Zinc +51.9%
Contains more Copper +592.3%
Contains more Manganese +360.6%
Contains more Selenium +50%

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.
Taro leaves
Taro leaves
8
:
2
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +2425%
Contains more Vitamin B1 +318%
Contains more Vitamin B2 +660%
Contains more Vitamin B3 +198.4%
Contains more Folate +121.1%
Contains more Vitamin K +600.6%
Contains more Vitamin B5 +694%
Contains more Vitamin B6 +26%
Equal in Vitamin C - 48.2
Taro leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 290% 41% 0% 174% 53% 106% 29% 6% 34% 95% 0% 272%
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 +2425%
Contains more Vitamin B1 +318%
Contains more Vitamin B2 +660%
Contains more Vitamin B3 +198.4%
Contains more Folate +121.1%
Contains more Vitamin K +600.6%
Contains more Vitamin B5 +694%
Contains more Vitamin B6 +26%
Equal in Vitamin C - 48.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taro leaves
Taro leaves
4
:
1
Cauliflower
Cauliflower
Contains more Protein +159.4%
Contains more Fats +164.3%
Contains more Carbs +34.8%
Contains more Other +152.6%
Equal in Water - 92.07
Taro leaves
5% 7% 86% 2%
Protein: 4.98 g
Fats: 0.74 g
Carbs: 6.7 g
Water: 85.66 g
Other: 1.92 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 +159.4%
Contains more Fats +164.3%
Contains more Carbs +34.8%
Contains more Other +152.6%
Equal in Water - 92.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taro leaves
Taro leaves
2
:
1
Cauliflower
Cauliflower
Contains more Monounsaturated Fat +76.5%
Contains more Polyunsaturated fat +890.3%
Contains less Saturated Fat -13.9%
Taro leaves
29% 12% 59%
Saturated Fat: 0.151 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.307 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +76.5%
Contains more Polyunsaturated fat +890.3%
Contains less Saturated Fat -13.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Taro leaves Cauliflower Opinion
Net carbs 3g 2.97g Taro leaves
Protein 4.98g 1.92g Taro leaves
Fats 0.74g 0.28g Taro leaves
Carbs 6.7g 4.97g Taro leaves
Calories 42kcal 25kcal Taro leaves
Fructose 0.97g Cauliflower
Sugar 3.01g 1.91g Cauliflower
Fiber 3.7g 2g Taro leaves
Calcium 107mg 22mg Taro leaves
Iron 2.25mg 0.42mg Taro leaves
Magnesium 45mg 15mg Taro leaves
Phosphorus 60mg 44mg Taro leaves
Potassium 648mg 299mg Taro leaves
Sodium 3mg 30mg Taro leaves
Zinc 0.41mg 0.27mg Taro leaves
Copper 0.27mg 0.039mg Taro leaves
Manganese 0.714mg 0.155mg Taro leaves
Selenium 0.9µg 0.6µg Taro leaves
Vitamin A 4825IU 0IU Taro leaves
Vitamin A RAE 241µg 0µg Taro leaves
Vitamin E 2.02mg 0.08mg Taro leaves
Vitamin C 52mg 48.2mg Taro leaves
Vitamin B1 0.209mg 0.05mg Taro leaves
Vitamin B2 0.456mg 0.06mg Taro leaves
Vitamin B3 1.513mg 0.507mg Taro leaves
Vitamin B5 0.084mg 0.667mg Cauliflower
Vitamin B6 0.146mg 0.184mg Cauliflower
Folate 126µg 57µg Taro leaves
Vitamin K 108.6µg 15.5µg Taro leaves
Tryptophan 0.048mg 0.02mg Taro leaves
Threonine 0.167mg 0.076mg Taro leaves
Isoleucine 0.26mg 0.071mg Taro leaves
Leucine 0.392mg 0.106mg Taro leaves
Lysine 0.246mg 0.217mg Taro leaves
Methionine 0.079mg 0.02mg Taro leaves
Phenylalanine 0.195mg 0.065mg Taro leaves
Valine 0.256mg 0.125mg Taro leaves
Histidine 0.114mg 0.056mg Taro leaves
Saturated Fat 0.151g 0.13g Cauliflower
Monounsaturated Fat 0.06g 0.034g Taro leaves
Polyunsaturated fat 0.307g 0.031g Taro leaves
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
Taro leaves 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
91%
Taro leaves
30%
Cauliflower
Minerals Daily Need Coverage Score
43%
Taro leaves
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Taro leaves
Taro leaves contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Taro leaves
Taro leaves is lower in glycemic index (difference - 0)
Which food is cheaper?
Taro leaves
Taro leaves is cheaper (difference - $0.4)
Which food is richer in minerals?
Taro leaves
Taro leaves is relatively richer in minerals
Which food is richer in vitamins?
Taro leaves
Taro leaves is relatively richer in vitamins
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 1.1g)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.021g)
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. Taro leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168487/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.