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  6. White chocolate vs. Cauliflower

White chocolate vs. Cauliflower — In-Depth Nutrition Comparison

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Important differences between white chocolate and cauliflower

  • White chocolate has more vitamin B12, phosphorus, calcium, vitamin B2, and selenium; however, cauliflower has more vitamin C, folate, vitamin B6, and fiber.
  • White chocolate's daily need coverage for saturated fat is 96% more.
  • Cauliflower is lower in saturated fat.

The food varieties used in the comparison are Candies, white chocolate and Cauliflower, raw.

Infographic

White chocolate vs Cauliflower infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
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 +804.5%
Contains more CopperCopper +53.8%
Contains more ZincZinc +174.1%
Contains more PhosphorusPhosphorus +300%
Contains more SeleniumSelenium +650%
Contains more MagnesiumMagnesium +25%
Contains more IronIron +75%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +1837.5%
~equal in Potassium ~299mg

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.
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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 EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +26%
Contains more Vitamin B2Vitamin B2 +370%
Contains more Vitamin B3Vitamin B3 +46.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +9540%
Contains more Vitamin B6Vitamin B6 +228.6%
Contains more Vitamin KVitamin K +70.3%
Contains more FolateFolate +714.3%
Contains more CholineCholine +50.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.667mg

All nutrients comparison - raw data values

Nutrient White chocolate Cauliflower DV% diff.
Saturated fat 19.412g 0.13g 88%
Vitamin C 0.5mg 48.2mg 53%
Fats 32.09g 0.28g 49%
Calories 539kcal 25kcal 26%
Monounsaturated fat 9.097g 0.034g 23%
Vitamin B12 0.56µg 0µg 23%
Phosphorus 176mg 44mg 19%
Carbs 59.24g 4.97g 18%
Calcium 199mg 22mg 18%
Vitamin B2 0.282mg 0.06mg 17%
Folate 7µg 57µg 13%
Vitamin B6 0.056mg 0.184mg 10%
Protein 5.87g 1.92g 8%
Fiber 0.2g 2g 7%
Polyunsaturated fat 1.013g 0.031g 7%
Cholesterol 21mg 0mg 7%
Selenium 4.5µg 0.6µg 7%
Vitamin E 0.96mg 0.08mg 6%
Manganese 0.008mg 0.155mg 6%
Vitamin K 9.1µg 15.5µg 5%
Zinc 0.74mg 0.27mg 4%
Sodium 90mg 30mg 3%
Choline 29.5mg 44.3mg 3%
Iron 0.24mg 0.42mg 2%
Copper 0.06mg 0.039mg 2%
Vitamin B5 0.608mg 0.667mg 1%
Fructose 0.97g 1%
Magnesium 12mg 15mg 1%
Vitamin B1 0.063mg 0.05mg 1%
Vitamin A 9µg 0µg 1%
Vitamin B3 0.745mg 0.507mg 1%
Net carbs 59.04g 2.97g N/A
Potassium 286mg 299mg 0%
Sugar 59g 1.91g N/A
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 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 +205.7%
Contains more FatsFats +11360.7%
Contains more CarbsCarbs +1092%
Contains more OtherOther +97.4%
Contains more WaterWater +6982.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 +26655.9%
Contains more Poly. FatPolyunsaturated fat +3167.7%
Contains less Sat. FatSaturated fat -99.3%

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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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.