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Vegetable vs Cauliflower - In-Depth Nutrition Comparison

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How are Vegetable and Cauliflower different?

  • Vegetable is higher in Manganese, Fiber and Vitamin K, however Cauliflower is richer in Vitamin C, Vitamin A, Vitamin B5, Folate and Vitamin B6.
  • Daily need coverage for Vitamin C from Cauliflower is 50% higher.
  • Vegetable contains 2 times more Manganese than Cauliflower. While Vegetable contains 0.379mg of Manganese, Cauliflower contains only 0.155mg.

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

Infographic

Vegetable 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +95.2%
Contains more Calcium +13.6%
Contains more Magnesium +46.7%
Contains more Copper +112.8%
Contains more Zinc +81.5%
Contains more Phosphorus +15.9%
Contains more Potassium +76.9%
Contains less Sodium -14.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 31% 8% 15% 16% 28% 14% 22% 5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +95.2%
Contains more Calcium +13.6%
Contains more Magnesium +46.7%
Contains more Copper +112.8%
Contains more Zinc +81.5%
Contains more Phosphorus +15.9%
Contains more Potassium +76.9%
Contains less Sodium -14.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 257% 8% 0% 18% 28% 16% 10% 18% 0% 59% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
36
Vegetable
30
Cauliflower
Mineral Summary Score
17
Vegetable
13
Cauliflower

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
17%
Vegetable
12%
Cauliflower
Carbohydrates
13%
Vegetable
5%
Cauliflower
Fats
1%
Vegetable
1%
Cauliflower

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Vegetable Cauliflower
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Vegetable Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 - 45)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food contains less Sugars?
Cauliflower
Cauliflower contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Vegetable Cauliflower Opinion
Calories 65 25 Vegetable
Protein 2.86 1.92 Vegetable
Fats 0.15 0.28 Cauliflower
Vitamin C 3.2 48.2 Cauliflower
Carbs 13.09 4.97 Vegetable
Cholesterol 0 0
Vitamin D 0 0
Iron 0.82 0.42 Vegetable
Calcium 25 22 Vegetable
Potassium 169 299 Cauliflower
Magnesium 22 15 Vegetable
Sugars 3.12 1.91 Cauliflower
Fiber 4.4 2 Vegetable
Copper 0.083 0.039 Vegetable
Zinc 0.49 0.27 Vegetable
Starch
Phosphorus 51 44 Vegetable
Sodium 35 30 Cauliflower
Vitamin A 4277 0 Vegetable
Vitamin E 0.38 0.08 Vegetable
Vitamin D 0 0
Vitamin B1 0.071 0.05 Vegetable
Vitamin B2 0.12 0.06 Vegetable
Vitamin B3 0.851 0.507 Vegetable
Vitamin B5 0.151 0.667 Cauliflower
Vitamin B6 0.074 0.184 Cauliflower
Vitamin B12 0 0
Vitamin K 23.5 15.5 Vegetable
Folate 19 57 Cauliflower
Trans Fat 0 0
Saturated Fat 0.031 0.13 Vegetable
Monounsaturated Fat 0.01 0.034 Cauliflower
Polyunsaturated fat 0.072 0.031 Vegetable
Tryptophan 0.029 0.02 Vegetable
Threonine 0.115 0.076 Vegetable
Isoleucine 0.139 0.071 Vegetable
Leucine 0.19 0.106 Vegetable
Lysine 0.17 0.217 Cauliflower
Methionine 0.034 0.02 Vegetable
Phenylalanine 0.12 0.065 Vegetable
Valine 0.149 0.125 Vegetable
Histidine 0.073 0.056 Vegetable
Fructose 0.97 Cauliflower

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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.