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  6. Winter squash vs. Cauliflower

Winter squash vs. Cauliflower — In-Depth Nutrition Comparison

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How are Winter squash and Cauliflower different?

  • Winter squash is higher in Vitamin A RAE, however, Cauliflower is richer in Vitamin C, Vitamin K, Folate, Vitamin B5, and Choline.
  • Daily need coverage for Vitamin C from Cauliflower is 43% higher.

Squash, winter, all varieties, cooked, baked, without salt and Cauliflower, raw are the varieties used in this article.

Infographic

Winter squash 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.
Winter squash
Winter squash
4
:
5
Cauliflower
Cauliflower
Contains less Sodium -96.7%
Contains more Copper +110.3%
Contains more Manganese +20.6%
Contains more Magnesium +15.4%
Contains more Phosphorus +131.6%
Contains more Potassium +24.1%
Contains more Zinc +22.7%
Contains more Selenium +50%
Equal in Calcium - 22
Equal in Iron - 0.42
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains less Sodium -96.7%
Contains more Copper +110.3%
Contains more Manganese +20.6%
Contains more Magnesium +15.4%
Contains more Phosphorus +131.6%
Contains more Potassium +24.1%
Contains more Zinc +22.7%
Contains more Selenium +50%
Equal in Calcium - 22
Equal in Iron - 0.42

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.
Winter squash
Winter squash
3
:
7
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B2 +11.7%
Contains more Vitamin C +402.1%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B5 +185%
Contains more Vitamin B6 +14.3%
Contains more Folate +185%
Contains more Vitamin K +252.3%
Equal in Vitamin B3 - 0.507
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Cauliflower
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 A +∞%
Contains more Vitamin E +50%
Contains more Vitamin B2 +11.7%
Contains more Vitamin C +402.1%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B5 +185%
Contains more Vitamin B6 +14.3%
Contains more Folate +185%
Contains more Vitamin K +252.3%
Equal in Vitamin B3 - 0.507

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Winter squash
Winter squash
2
:
3
Cauliflower
Cauliflower
Contains more Fats +25%
Contains more Carbs +78.1%
Contains more Protein +115.7%
Equal in Water - 92.07
Equal in Other - 0.76
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Cauliflower
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 Fats +25%
Contains more Carbs +78.1%
Contains more Protein +115.7%
Equal in Water - 92.07
Equal in Other - 0.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Winter squash
Winter squash
2
:
1
Cauliflower
Cauliflower
Contains less Saturated Fat -44.6%
Contains more Polyunsaturated fat +374.2%
Contains more Monounsaturated Fat +30.8%
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -44.6%
Contains more Polyunsaturated fat +374.2%
Contains more Monounsaturated Fat +30.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Winter squash Cauliflower Opinion
Net carbs 6.05g 2.97g Winter squash
Protein 0.89g 1.92g Cauliflower
Fats 0.35g 0.28g Winter squash
Carbs 8.85g 4.97g Winter squash
Calories 37kcal 25kcal Winter squash
Fructose 0.97g Cauliflower
Sugar 3.3g 1.91g Cauliflower
Fiber 2.8g 2g Winter squash
Calcium 22mg 22mg
Iron 0.44mg 0.42mg Winter squash
Magnesium 13mg 15mg Cauliflower
Phosphorus 19mg 44mg Cauliflower
Potassium 241mg 299mg Cauliflower
Sodium 1mg 30mg Winter squash
Zinc 0.22mg 0.27mg Cauliflower
Copper 0.082mg 0.039mg Winter squash
Manganese 0.187mg 0.155mg Winter squash
Selenium 0.4µg 0.6µg Cauliflower
Vitamin A 5223IU 0IU Winter squash
Vitamin A RAE 261µg 0µg Winter squash
Vitamin E 0.12mg 0.08mg Winter squash
Vitamin C 9.6mg 48.2mg Cauliflower
Vitamin B1 0.016mg 0.05mg Cauliflower
Vitamin B2 0.067mg 0.06mg Winter squash
Vitamin B3 0.495mg 0.507mg Cauliflower
Vitamin B5 0.234mg 0.667mg Cauliflower
Vitamin B6 0.161mg 0.184mg Cauliflower
Folate 20µg 57µg Cauliflower
Vitamin K 4.4µg 15.5µg Cauliflower
Tryptophan 0.013mg 0.02mg Cauliflower
Threonine 0.027mg 0.076mg Cauliflower
Isoleucine 0.035mg 0.071mg Cauliflower
Leucine 0.05mg 0.106mg Cauliflower
Lysine 0.033mg 0.217mg Cauliflower
Methionine 0.011mg 0.02mg Cauliflower
Phenylalanine 0.035mg 0.065mg Cauliflower
Valine 0.038mg 0.125mg Cauliflower
Histidine 0.017mg 0.056mg Cauliflower
Saturated Fat 0.072g 0.13g Winter squash
Monounsaturated Fat 0.026g 0.034g Cauliflower
Polyunsaturated fat 0.147g 0.031g Winter squash
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
Winter squash 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
38%
Winter squash
30%
Cauliflower
Minerals Daily Need Coverage Score
12%
Winter squash
13%
Cauliflower

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.058g)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 13)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 1.39g)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.