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Flour vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between Flour and Cauliflower?

  • Flour is richer in Vitamin B1, Selenium, Iron, Vitamin B3, Vitamin B2, Folate, Manganese, and Copper, yet Cauliflower is richer in Vitamin C, and Vitamin K.
  • Flour's daily need coverage for Vitamin B1 is 61% higher.
  • Flour has 57 times more Selenium than Cauliflower. Flour has 33.9µg of Selenium, while Cauliflower has 0.6µg.

We used Wheat flour, white, all-purpose, enriched, bleached and Cauliflower, raw types in this comparison.

Infographic

Flour 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.
Contains more Iron +1004.8%
Contains more Magnesium +46.7%
Contains more Phosphorus +145.5%
Contains less Sodium -93.3%
Contains more Zinc +159.3%
Contains more Copper +269.2%
Contains more Manganese +340%
Contains more Selenium +5550%
Contains more Calcium +46.7%
Contains more Potassium +179.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Iron +1004.8%
Contains more Magnesium +46.7%
Contains more Phosphorus +145.5%
Contains less Sodium -93.3%
Contains more Zinc +159.3%
Contains more Copper +269.2%
Contains more Manganese +340%
Contains more Selenium +5550%
Contains more Calcium +46.7%
Contains more Potassium +179.4%

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.
Flour
4
:
Contains more Vitamin B1 +1470%
Contains more Vitamin B2 +723.3%
Contains more Vitamin B3 +1064.5%
Contains more Folate +221.1%
Contains more Vitamin E +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +52.3%
Contains more Vitamin B6 +318.2%
Contains more Vitamin K +5066.7%
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% 0% 197% 114% 111% 27% 11% 138% 0% 1%
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 B1 +1470%
Contains more Vitamin B2 +723.3%
Contains more Vitamin B3 +1064.5%
Contains more Folate +221.1%
Contains more Vitamin E +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +52.3%
Contains more Vitamin B6 +318.2%
Contains more Vitamin K +5066.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +438%
Contains more Fats +250%
Contains more Carbs +1435.4%
Contains more Water +672.4%
Contains more Other +65.2%
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 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 Protein +438%
Contains more Fats +250%
Contains more Carbs +1435.4%
Contains more Water +672.4%
Contains more Other +65.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +155.9%
Contains more Polyunsaturated fat +1232.3%
Contains less Saturated Fat -16.1%
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains more Monounsaturated Fat +155.9%
Contains more Polyunsaturated fat +1232.3%
Contains less Saturated Fat -16.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Cauliflower Opinion
Net carbs 73.61g 2.97g Flour
Protein 10.33g 1.92g Flour
Fats 0.98g 0.28g Flour
Carbs 76.31g 4.97g Flour
Calories 364kcal 25kcal Flour
Fructose 0.97g Cauliflower
Sugar 0.27g 1.91g Flour
Fiber 2.7g 2g Flour
Calcium 15mg 22mg Cauliflower
Iron 4.64mg 0.42mg Flour
Magnesium 22mg 15mg Flour
Phosphorus 108mg 44mg Flour
Potassium 107mg 299mg Cauliflower
Sodium 2mg 30mg Flour
Zinc 0.7mg 0.27mg Flour
Copper 0.144mg 0.039mg Flour
Manganese 0.682mg 0.155mg Flour
Selenium 33.9µg 0.6µg Flour
Vitamin E 0.06mg 0.08mg Cauliflower
Vitamin C 0mg 48.2mg Cauliflower
Vitamin B1 0.785mg 0.05mg Flour
Vitamin B2 0.494mg 0.06mg Flour
Vitamin B3 5.904mg 0.507mg Flour
Vitamin B5 0.438mg 0.667mg Cauliflower
Vitamin B6 0.044mg 0.184mg Cauliflower
Folate 183µg 57µg Flour
Vitamin K 0.3µg 15.5µg Cauliflower
Tryptophan 0.127mg 0.02mg Flour
Threonine 0.281mg 0.076mg Flour
Isoleucine 0.357mg 0.071mg Flour
Leucine 0.71mg 0.106mg Flour
Lysine 0.228mg 0.217mg Flour
Methionine 0.183mg 0.02mg Flour
Phenylalanine 0.52mg 0.065mg Flour
Valine 0.415mg 0.125mg Flour
Histidine 0.23mg 0.056mg Flour
Saturated Fat 0.155g 0.13g Cauliflower
Monounsaturated Fat 0.087g 0.034g Flour
Polyunsaturated fat 0.413g 0.031g Flour
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
Flour 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
50%
Flour
30%
Cauliflower
Minerals Daily Need Coverage Score
59%
Flour
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.64g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Flour
Flour is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.025g)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.6)
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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.