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  6. Wafer vs. Cauliflower

Wafer vs. Cauliflower — In-Depth Nutrition Comparison

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Important differences between Wafer and Cauliflower

  • Wafer has more Copper, Iron, Manganese, Vitamin B2, Vitamin B3, Vitamin B1, and Phosphorus, however, Cauliflower has more Vitamin C.
  • Cauliflower's daily need coverage for Vitamin C is 54% more.
  • Wafer has 33 times more Saturated Fat than Cauliflower. Wafer has 4.241g of Saturated Fat, while Cauliflower has 0.13g.

The food varieties used in the comparison are Cookies, chocolate wafers and Cauliflower, raw.

Infographic

Wafer 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.
Wafer
Wafer
8
:
2
Cauliflower
Cauliflower
Contains more Calcium +40.9%
Contains more Iron +854.8%
Contains more Magnesium +253.3%
Contains more Phosphorus +200%
Contains more Zinc +303.7%
Contains more Copper +1087.2%
Contains more Manganese +349%
Contains more Selenium +850%
Contains more Potassium +42.4%
Contains less Sodium -94.8%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +40.9%
Contains more Iron +854.8%
Contains more Magnesium +253.3%
Contains more Phosphorus +200%
Contains more Zinc +303.7%
Contains more Copper +1087.2%
Contains more Manganese +349%
Contains more Selenium +850%
Contains more Potassium +42.4%
Contains less Sodium -94.8%

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.
Wafer
Wafer
6
:
5
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +800%
Contains more Vitamin B1 +306%
Contains more Vitamin B2 +343.3%
Contains more Vitamin B3 +463.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +75.1%
Contains more Vitamin B6 +260.8%
Contains more Folate +21.3%
Contains more Vitamin K +545.8%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
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 +800%
Contains more Vitamin B1 +306%
Contains more Vitamin B2 +343.3%
Contains more Vitamin B3 +463.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +75.1%
Contains more Vitamin B6 +260.8%
Contains more Folate +21.3%
Contains more Vitamin K +545.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
:
1
Cauliflower
Cauliflower
Contains more Protein +243.8%
Contains more Fats +4971.4%
Contains more Carbs +1362.8%
Contains more Other +163.2%
Contains more Water +1946%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 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 +243.8%
Contains more Fats +4971.4%
Contains more Carbs +1362.8%
Contains more Other +163.2%
Contains more Water +1946%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Cauliflower
Cauliflower
Contains more Monounsaturated Fat +14208.8%
Contains more Polyunsaturated fat +13296.8%
Contains less Saturated Fat -96.9%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +14208.8%
Contains more Polyunsaturated fat +13296.8%
Contains less Saturated Fat -96.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Cauliflower Opinion
Net carbs 69.3g 2.97g Wafer
Protein 6.6g 1.92g Wafer
Fats 14.2g 0.28g Wafer
Carbs 72.7g 4.97g Wafer
Calories 433kcal 25kcal Wafer
Fructose 0.97g Cauliflower
Sugar 37.43g 1.91g Cauliflower
Fiber 3.4g 2g Wafer
Calcium 31mg 22mg Wafer
Iron 4.01mg 0.42mg Wafer
Magnesium 53mg 15mg Wafer
Phosphorus 132mg 44mg Wafer
Potassium 210mg 299mg Cauliflower
Sodium 580mg 30mg Cauliflower
Zinc 1.09mg 0.27mg Wafer
Copper 0.463mg 0.039mg Wafer
Manganese 0.696mg 0.155mg Wafer
Selenium 5.7µg 0.6µg Wafer
Vitamin A 10IU 0IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 0.08mg Wafer
Vitamin C 0mg 48.2mg Cauliflower
Vitamin B1 0.203mg 0.05mg Wafer
Vitamin B2 0.266mg 0.06mg Wafer
Vitamin B3 2.858mg 0.507mg Wafer
Vitamin B5 0.381mg 0.667mg Cauliflower
Vitamin B6 0.051mg 0.184mg Cauliflower
Folate 47µg 57µg Cauliflower
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 15.5µg Cauliflower
Tryptophan 0.096mg 0.02mg Wafer
Threonine 0.22mg 0.076mg Wafer
Isoleucine 0.261mg 0.071mg Wafer
Leucine 0.447mg 0.106mg Wafer
Lysine 0.281mg 0.217mg Wafer
Methionine 0.105mg 0.02mg Wafer
Phenylalanine 0.308mg 0.065mg Wafer
Valine 0.323mg 0.125mg Wafer
Histidine 0.128mg 0.056mg Wafer
Cholesterol 2mg 0mg Cauliflower
Saturated Fat 4.241g 0.13g Cauliflower
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 0.034g Wafer
Polyunsaturated fat 4.153g 0.031g Wafer
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
Wafer 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
22%
Wafer
30%
Cauliflower
Minerals Daily Need Coverage Score
65%
Wafer
13%
Cauliflower

Comparison summary

Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 61)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $0.4)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 35.52g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 550mg)
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 4.111g)
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.