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  6. Vegetable vs. Cauliflower

Vegetable vs. Cauliflower — In-Depth Nutrition Comparison

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How are Vegetable and Cauliflower different?

  • Vegetable is higher in Vitamin A RAE, Manganese, Fiber, and Vitamin K, however, Cauliflower is richer in Vitamin C, Vitamin B5, Folate, and Vitamin B6.
  • Daily need coverage for Vitamin C from Cauliflower is 50% higher.

Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Cauliflower, raw are the varieties used in this article.

Infographic

Vegetable 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.
Vegetable
Vegetable
7
:
3
Cauliflower
Cauliflower
Contains more Calcium +13.6%
Contains more Iron +95.2%
Contains more Magnesium +46.7%
Contains more Phosphorus +15.9%
Contains more Zinc +81.5%
Contains more Copper +112.8%
Contains more Manganese +144.5%
Contains more Potassium +76.9%
Contains less Sodium -14.3%
Contains more Selenium +100%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +13.6%
Contains more Iron +95.2%
Contains more Magnesium +46.7%
Contains more Phosphorus +15.9%
Contains more Zinc +81.5%
Contains more Copper +112.8%
Contains more Manganese +144.5%
Contains more Potassium +76.9%
Contains less Sodium -14.3%
Contains more Selenium +100%

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.
Vegetable
Vegetable
6
:
4
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +375%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +67.9%
Contains more Vitamin K +51.6%
Contains more Vitamin C +1406.3%
Contains more Vitamin B5 +341.7%
Contains more Vitamin B6 +148.6%
Contains more Folate +200%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
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 +375%
Contains more Vitamin B1 +42%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +67.9%
Contains more Vitamin K +51.6%
Contains more Vitamin C +1406.3%
Contains more Vitamin B5 +341.7%
Contains more Vitamin B6 +148.6%
Contains more Folate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Vegetable
Vegetable
2
:
3
Cauliflower
Cauliflower
Contains more Protein +49%
Contains more Carbs +163.4%
Contains more Fats +86.7%
Contains more Water +10.6%
Contains more Other +13.4%
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +49%
Contains more Carbs +163.4%
Contains more Fats +86.7%
Contains more Water +10.6%
Contains more Other +13.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Vegetable
Vegetable
2
:
1
Cauliflower
Cauliflower
Contains less Saturated Fat -76.2%
Contains more Polyunsaturated fat +132.3%
Contains more Monounsaturated Fat +240%
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -76.2%
Contains more Polyunsaturated fat +132.3%
Contains more Monounsaturated Fat +240%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Cauliflower Opinion
Net carbs 8.69g 2.97g Vegetable
Protein 2.86g 1.92g Vegetable
Fats 0.15g 0.28g Cauliflower
Carbs 13.09g 4.97g Vegetable
Calories 65kcal 25kcal Vegetable
Fructose 0.97g Cauliflower
Sugar 3.12g 1.91g Cauliflower
Fiber 4.4g 2g Vegetable
Calcium 25mg 22mg Vegetable
Iron 0.82mg 0.42mg Vegetable
Magnesium 22mg 15mg Vegetable
Phosphorus 51mg 44mg Vegetable
Potassium 169mg 299mg Cauliflower
Sodium 35mg 30mg Cauliflower
Zinc 0.49mg 0.27mg Vegetable
Copper 0.083mg 0.039mg Vegetable
Manganese 0.379mg 0.155mg Vegetable
Selenium 0.3µg 0.6µg Cauliflower
Vitamin A 4277IU 0IU Vegetable
Vitamin A RAE 214µg 0µg Vegetable
Vitamin E 0.38mg 0.08mg Vegetable
Vitamin C 3.2mg 48.2mg Cauliflower
Vitamin B1 0.071mg 0.05mg Vegetable
Vitamin B2 0.12mg 0.06mg Vegetable
Vitamin B3 0.851mg 0.507mg Vegetable
Vitamin B5 0.151mg 0.667mg Cauliflower
Vitamin B6 0.074mg 0.184mg Cauliflower
Folate 19µg 57µg Cauliflower
Vitamin K 23.5µg 15.5µg Vegetable
Tryptophan 0.029mg 0.02mg Vegetable
Threonine 0.115mg 0.076mg Vegetable
Isoleucine 0.139mg 0.071mg Vegetable
Leucine 0.19mg 0.106mg Vegetable
Lysine 0.17mg 0.217mg Cauliflower
Methionine 0.034mg 0.02mg Vegetable
Phenylalanine 0.12mg 0.065mg Vegetable
Valine 0.149mg 0.125mg Vegetable
Histidine 0.073mg 0.056mg Vegetable
Saturated Fat 0.031g 0.13g Vegetable
Monounsaturated Fat 0.01g 0.034g Cauliflower
Polyunsaturated fat 0.072g 0.031g Vegetable
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
Vegetable 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
36%
Vegetable
30%
Cauliflower
Minerals Daily Need Coverage Score
19%
Vegetable
13%
Cauliflower

Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.099g)
Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 1.21g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 5mg)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.