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  6. Tart vs. Cauliflower

Tart vs. Cauliflower — In-Depth Nutrition Comparison

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The main differences between tart and cauliflower

  • Tart is richer in vitamin B2, iron, selenium, vitamin B3, vitamin B1, vitamin A, and vitamin B6, yet cauliflower is richer in vitamin C and vitamin K.
  • Daily need coverage for vitamin C for cauliflower is 49% higher.
  • Cauliflower contains less sodium.

Food types used in this article are Breakfast tart, low fat and Cauliflower, raw.

Infographic

Tart 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.
Tart
Tart
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
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 MagnesiumMagnesium +193.3%
Contains more CalciumCalcium +100%
Contains more IronIron +714.3%
Contains more CopperCopper +87.2%
Contains more PhosphorusPhosphorus +111.4%
Contains more SeleniumSelenium +2050%
Contains more PotassiumPotassium +353%
Contains less SodiumSodium -91.7%
~equal in Zinc ~0.27mg

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.
Tart
Tart
7
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
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 +562.5%
Contains more Vitamin B1Vitamin B1 +470%
Contains more Vitamin B2Vitamin B2 +815%
Contains more Vitamin B3Vitamin B3 +649.5%
Contains more Vitamin B6Vitamin B6 +106.5%
Contains more FolateFolate +75.4%
Contains more Vitamin CVitamin C +1168.4%
Contains more Vitamin KVitamin K +3775%
Contains more CholineCholine +427.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tart Cauliflower DV% diff.
Vitamin C 3.8mg 48.2mg 49%
Vitamin B2 0.549mg 0.06mg 38%
Iron 3.42mg 0.42mg 38%
Vitamin A 285µg 0µg 32%
Carbs 76.8g 4.97g 24%
Selenium 12.9µg 0.6µg 22%
Vitamin B3 3.8mg 0.507mg 21%
Vitamin B1 0.285mg 0.05mg 20%
Calories 372kcal 25kcal 17%
Vitamin B6 0.38mg 0.184mg 15%
Sodium 361mg 30mg 14%
Vitamin K 0.4µg 15.5µg 13%
Vitamin B5 0.667mg 13%
Folate 100µg 57µg 11%
Fats 5.99g 0.28g 9%
Monounsaturated fat 3.338g 0.034g 8%
Magnesium 44mg 15mg 7%
Choline 8.4mg 44.3mg 7%
Potassium 66mg 299mg 7%
Manganese 0.155mg 7%
Phosphorus 93mg 44mg 7%
Saturated fat 1.393g 0.13g 6%
Polyunsaturated fat 0.878g 0.031g 6%
Protein 3.99g 1.92g 4%
Copper 0.073mg 0.039mg 4%
Vitamin E 0.53mg 0.08mg 3%
Calcium 44mg 22mg 2%
Fiber 1.5g 2g 2%
Fructose 0.97g 1%
Net carbs 75.3g 2.97g N/A
Sugar 4.87g 1.91g N/A
Zinc 0.28mg 0.27mg 0%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tart
Tart
4
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 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 +107.8%
Contains more FatsFats +2039.3%
Contains more CarbsCarbs +1445.3%
Contains more OtherOther +55.3%
Contains more WaterWater +664.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tart
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 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 +9717.6%
Contains more Poly. FatPolyunsaturated fat +2732.3%
Contains less Sat. FatSaturated fat -90.7%

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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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.