Walnut vs. Cauliflower — In-Depth Nutrition Comparison
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Significant differences between walnut and cauliflower
- Walnut has more copper, manganese, phosphorus, magnesium, iron, vitamin B6, zinc, and vitamin B1; however, cauliflower is richer in vitamin C.
- Walnut covers your daily copper needs 172% more than cauliflower.
- Cauliflower has 47 times less saturated fat than walnut. Walnut has 6.126g of saturated fat, while cauliflower has 0.13g.
Specific food types used in this comparison are Nuts, walnuts, english and Cauliflower, raw.
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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.
| Contains more MagnesiumMagnesium | +953.3% |
| Contains more CalciumCalcium | +345.5% |
| Contains more PotassiumPotassium | +47.5% |
| Contains more IronIron | +592.9% |
| Contains more CopperCopper | +3966.7% |
| Contains more ZincZinc | +1044.4% |
| Contains more PhosphorusPhosphorus | +686.4% |
| Contains less SodiumSodium | -93.3% |
| Contains more ManganeseManganese | +2102.6% |
| Contains more SeleniumSelenium | +716.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +775% |
| Contains more Vitamin B1Vitamin B1 | +582% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +121.9% |
| Contains more Vitamin B6Vitamin B6 | +191.8% |
| Contains more FolateFolate | +71.9% |
| Contains more Vitamin CVitamin C | +3607.7% |
| Contains more Vitamin B5Vitamin B5 | +17% |
| Contains more Vitamin KVitamin K | +474.1% |
| Contains more CholineCholine | +13% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.031g | 314% |
| Copper | 1.586mg | 0.039mg | 172% |
| Manganese | 3.414mg | 0.155mg | 142% |
| Fats | 65.21g | 0.28g | 100% |
| Vitamin C | 1.3mg | 48.2mg | 52% |
| Phosphorus | 346mg | 44mg | 43% |
| Magnesium | 158mg | 15mg | 34% |
| Iron | 2.91mg | 0.42mg | 31% |
| Calories | 654kcal | 25kcal | 31% |
| Saturated fat | 6.126g | 0.13g | 27% |
| Vitamin B6 | 0.537mg | 0.184mg | 27% |
| Protein | 15.23g | 1.92g | 27% |
| Zinc | 3.09mg | 0.27mg | 26% |
| Vitamin B1 | 0.341mg | 0.05mg | 24% |
| Monounsaturated fat | 8.933g | 0.034g | 22% |
| Fiber | 6.7g | 2g | 19% |
| Vitamin K | 2.7µg | 15.5µg | 11% |
| Folate | 98µg | 57µg | 10% |
| Selenium | 4.9µg | 0.6µg | 8% |
| Calcium | 98mg | 22mg | 8% |
| Vitamin B2 | 0.15mg | 0.06mg | 7% |
| Vitamin E | 0.7mg | 0.08mg | 4% |
| Vitamin B3 | 1.125mg | 0.507mg | 4% |
| Potassium | 441mg | 299mg | 4% |
| Carbs | 13.71g | 4.97g | 3% |
| Vitamin B5 | 0.57mg | 0.667mg | 2% |
| Fructose | 0.09g | 0.97g | 1% |
| Sodium | 2mg | 30mg | 1% |
| Choline | 39.2mg | 44.3mg | 1% |
| Net carbs | 7.01g | 2.97g | N/A |
| Sugar | 2.61g | 1.91g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.17mg | 0.02mg | 0% |
| Threonine | 0.596mg | 0.076mg | 0% |
| Isoleucine | 0.625mg | 0.071mg | 0% |
| Leucine | 1.17mg | 0.106mg | 0% |
| Lysine | 0.424mg | 0.217mg | 0% |
| Methionine | 0.236mg | 0.02mg | 0% |
| Phenylalanine | 0.711mg | 0.065mg | 0% |
| Valine | 0.753mg | 0.125mg | 0% |
| Histidine | 0.391mg | 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
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
| Contains more ProteinProtein | +693.2% |
| Contains more FatsFats | +23189.3% |
| Contains more CarbsCarbs | +175.9% |
| Contains more OtherOther | +134.2% |
| Contains more WaterWater | +2162.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
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 | +26173.5% |
| Contains more Poly. FatPolyunsaturated fat | +152074.2% |
| Contains less Sat. FatSaturated fat | -97.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.06 g
Sucrose:
2.43 g
Glucose:
0.08 g
Fructose:
0.09 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +1075% |
| Contains more FructoseFructose | +977.8% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
