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  6. Whey vs. Cauliflower

Whey vs. Cauliflower — In-Depth Nutrition Comparison

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How are whey and cauliflower different?

  • Whey is higher in vitamin B12 and vitamin B2; however, cauliflower is richer in vitamin C, folate, vitamin K, vitamin B6, fiber, manganese, vitamin B5, and choline.
  • Daily need coverage for vitamin C for cauliflower is 53% higher.

Whey, sweet, fluid and Cauliflower, raw are the varieties used in this article.

Infographic

Whey 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.
Whey
Whey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 CalciumCalcium +113.6%
Contains more SeleniumSelenium +216.7%
Contains more MagnesiumMagnesium +87.5%
Contains more PotassiumPotassium +85.7%
Contains more IronIron +600%
Contains more CopperCopper +875%
Contains more ZincZinc +107.7%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +15400%
~equal in Phosphorus ~44mg

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.
Whey
Whey
3
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +163.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +48100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +38.9%
Contains more Vitamin B3Vitamin B3 +585.1%
Contains more Vitamin B5Vitamin B5 +74.2%
Contains more Vitamin B6Vitamin B6 +493.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +5600%
Contains more CholineCholine +176.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Whey Cauliflower DV% diff.
Vitamin C 0.1mg 48.2mg 53%
Folate 1µg 57µg 14%
Vitamin K 0µg 15.5µg 13%
Vitamin B6 0.031mg 0.184mg 12%
Vitamin B12 0.28µg 0µg 12%
Vitamin B2 0.158mg 0.06mg 8%
Fiber 0g 2g 8%
Manganese 0.001mg 0.155mg 7%
Vitamin B5 0.383mg 0.667mg 6%
Choline 16mg 44.3mg 5%
Iron 0.06mg 0.42mg 5%
Potassium 161mg 299mg 4%
Copper 0.004mg 0.039mg 4%
Calcium 47mg 22mg 3%
Vitamin B3 0.074mg 0.507mg 3%
Selenium 1.9µg 0.6µg 2%
Protein 0.85g 1.92g 2%
Magnesium 8mg 15mg 2%
Zinc 0.13mg 0.27mg 1%
Sodium 54mg 30mg 1%
Fructose 0.97g 1%
Vitamin E 0mg 0.08mg 1%
Cholesterol 2mg 0mg 1%
Vitamin B1 0.036mg 0.05mg 1%
Calories 27kcal 25kcal 0%
Fats 0.36g 0.28g 0%
Carbs 5.14g 4.97g 0%
Net carbs 5.14g 2.97g N/A
Sugar 5.14g 1.91g N/A
Phosphorus 46mg 44mg 0%
Vitamin A 3µg 0µg 0%
Saturated fat 0.23g 0.13g 0%
Monounsaturated fat 0.1g 0.034g 0%
Polyunsaturated fat 0.011g 0.031g 0%
Tryptophan 0.013mg 0.02mg 0%
Threonine 0.054mg 0.076mg 0%
Isoleucine 0.047mg 0.071mg 0%
Leucine 0.078mg 0.106mg 0%
Lysine 0.068mg 0.217mg 0%
Methionine 0.016mg 0.02mg 0%
Phenylalanine 0.027mg 0.065mg 0%
Valine 0.046mg 0.125mg 0%
Histidine 0.016mg 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
Whey
Whey
3
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 FatsFats +28.6%
Contains more ProteinProtein +125.9%
Contains more OtherOther +43.4%
~equal in Carbs ~4.97g
~equal in Water ~92.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 +194.1%
Contains less Sat. FatSaturated fat -43.5%
Contains more Poly. FatPolyunsaturated fat +181.8%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.