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  6. Flour vs. Cauliflower

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.
Flour
Flour
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +46.7%
Contains more IronIron +1004.8%
Contains more CopperCopper +269.2%
Contains more ZincZinc +159.3%
Contains more PhosphorusPhosphorus +145.5%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +340%
Contains more SeleniumSelenium +5550%
Contains more CalciumCalcium +46.7%
Contains more PotassiumPotassium +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
Flour
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin B1Vitamin B1 +1470%
Contains more Vitamin B2Vitamin B2 +723.3%
Contains more Vitamin B3Vitamin B3 +1064.5%
Contains more FolateFolate +221.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B5Vitamin B5 +52.3%
Contains more Vitamin B6Vitamin B6 +318.2%
Contains more Vitamin KVitamin K +5066.7%
Contains more CholineCholine +326%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Cauliflower DV% diff.
Selenium 33.9µg 0.6µg 61%
Vitamin B1 0.785mg 0.05mg 61%
Vitamin C 0mg 48.2mg 54%
Iron 4.64mg 0.42mg 53%
Vitamin B3 5.904mg 0.507mg 34%
Vitamin B2 0.494mg 0.06mg 33%
Folate 183µg 57µg 32%
Carbs 76.31g 4.97g 24%
Manganese 0.682mg 0.155mg 23%
Protein 10.33g 1.92g 17%
Calories 364kcal 25kcal 17%
Vitamin K 0.3µg 15.5µg 13%
Copper 0.144mg 0.039mg 12%
Vitamin B6 0.044mg 0.184mg 11%
Phosphorus 108mg 44mg 9%
Choline 10.4mg 44.3mg 6%
Potassium 107mg 299mg 6%
Vitamin B5 0.438mg 0.667mg 5%
Zinc 0.7mg 0.27mg 4%
Polyunsaturated fat 0.413g 0.031g 3%
Fiber 2.7g 2g 3%
Magnesium 22mg 15mg 2%
Fructose 0.97g 1%
Calcium 15mg 22mg 1%
Fats 0.98g 0.28g 1%
Sodium 2mg 30mg 1%
Net carbs 73.61g 2.97g N/A
Sugar 0.27g 1.91g N/A
Vitamin E 0.06mg 0.08mg 0%
Saturated fat 0.155g 0.13g 0%
Monounsaturated fat 0.087g 0.034g 0%
Tryptophan 0.127mg 0.02mg 0%
Threonine 0.281mg 0.076mg 0%
Isoleucine 0.357mg 0.071mg 0%
Leucine 0.71mg 0.106mg 0%
Lysine 0.228mg 0.217mg 0%
Methionine 0.183mg 0.02mg 0%
Phenylalanine 0.52mg 0.065mg 0%
Valine 0.415mg 0.125mg 0%
Histidine 0.23mg 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
Flour
Flour
3
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 ProteinProtein +438%
Contains more FatsFats +250%
Contains more CarbsCarbs +1435.4%
Contains more WaterWater +672.4%
Contains more OtherOther +65.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
2
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
67% 17% 16%
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 +155.9%
Contains more Poly. FatPolyunsaturated fat +1232.3%
Contains less Sat. FatSaturated fat -16.1%

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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.