Wheat Bread vs. Cauliflower — In-Depth Nutrition Comparison

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Significant differences between wheat Bread and cauliflower

Wheat Bread has more selenium, manganese, iron, vitamin B3, vitamin B1, protein, vitamin B2, and phosphorus; however, cauliflower is richer in vitamin C.
Wheat Bread covers your daily selenium needs 60% more than cauliflower.
Cauliflower has 20 times less sodium than wheat Bread. Wheat Bread has 601mg of sodium, while cauliflower has 30mg.

Specific food types used in this comparison are Bread, wheat, toasted and Cauliflower, raw.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Wheat Bread

Cauliflower

Contains more MagnesiumMagnesium	+293.3%
Contains more CalciumCalcium	+650%
Contains more IronIron	+873.8%
Contains more CopperCopper	+407.7%
Contains more ZincZinc	+444.4%
Contains more PhosphorusPhosphorus	+327.3%
Contains more ManganeseManganese	+788.4%
Contains more SeleniumSelenium	+5466.7%

Contains more PotassiumPotassium	+34.1%
Contains less SodiumSodium	-95%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Wheat Bread

Cauliflower

Contains more Vitamin EVitamin E	+200%
Contains more Vitamin B1Vitamin B1	+778%
Contains more Vitamin B2Vitamin B2	+536.7%
Contains more Vitamin B3Vitamin B3	+1132.7%
Contains more FolateFolate	+50.9%

Contains more Vitamin CVitamin C	+24000%
Contains more Vitamin B5Vitamin B5	+46.3%
Contains more Vitamin B6Vitamin B6	+20.3%
Contains more Vitamin KVitamin K	+171.9%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	33.4µg	0.6µg	60%
Vitamin C	0.2mg	48.2mg	53%
Manganese	1.377mg	0.155mg	53%
Iron	4.09mg	0.42mg	46%
Vitamin B3	6.25mg	0.507mg	36%
Vitamin B1	0.439mg	0.05mg	32%
Sodium	601mg	30mg	25%
Vitamin B2	0.382mg	0.06mg	25%
Protein	12.96g	1.92g	22%
Phosphorus	188mg	44mg	21%
Copper	0.198mg	0.039mg	18%
Carbs	55.77g	4.97g	17%
Calories	313kcal	25kcal	14%
Calcium	165mg	22mg	14%
Fiber	4.7g	2g	11%
Zinc	1.47mg	0.27mg	11%
Polyunsaturated fat	1.72g	0.031g	11%
Magnesium	59mg	15mg	10%
Omega-3 (ALA)	0.161g	0.015g	9%
Vitamin K	5.7µg	15.5µg	8%
Folate	86µg	57µg	7%
Fats	4.27g	0.28g	6%
Vitamin B5	0.456mg	0.667mg	4%
Choline	22.1mg	44.3mg	4%
Saturated fat	0.989g	0.13g	4%
Potassium	223mg	299mg	2%
Vitamin B6	0.153mg	0.184mg	2%
Monounsaturated fat	1.019g	0.034g	2%
Vitamin E	0.24mg	0.08mg	1%
Fructose		0.97g	1%
Protein per 100 calories	4.1g	7.7g	N/A
Calories per 10 g protein	242kcal	130kcal	N/A
Weight per 100 calories	32g	400g	N/A
Unsaturated / Saturated Fat ratio	2.8	0.5	N/A
Net carbs	51.07g	2.97g	N/A
Sugar	6.42g	1.91g	N/A
Tryptophan	0.092mg	0.02mg	0%
Threonine	0.299mg	0.076mg	0%
Isoleucine	0.258mg	0.071mg	0%
Leucine	0.461mg	0.106mg	0%
Lysine	0.215mg	0.217mg	0%
Methionine	0.105mg	0.02mg	0%
Phenylalanine	0.315mg	0.065mg	0%
Valine	0.31mg	0.125mg	0%
Histidine	0.15mg	0.056mg	0%
Omega-6 (Linoleic acid)		0.013g	0%