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  6. Broccoli, frozen, spears, unprepared vs. Cauliflower

Broccoli, frozen, spears, unprepared vs. Cauliflower — In-Depth Nutrition Comparison

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How are broccoli, frozen, spears, unprepared and cauliflower different?

  • Broccoli, frozen, spears, unprepared is higher in vitamin K, vitamin C, folate, vitamin E, and vitamin A; however, cauliflower is richer in vitamin B5.
  • Daily need coverage for vitamin K for broccoli, frozen, spears, unprepared is 72% higher.

Broccoli, frozen, spears, unprepared and Cauliflower, raw are the varieties used in this article.

Infographic

Broccoli, frozen, spears, unprepared vs Cauliflower infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 12% 22% 27% 12% 9.3% 25% 2.2% 33% 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 +86.4%
Contains more IronIron +71.4%
Contains more ZincZinc +25.9%
Contains more PhosphorusPhosphorus +34.1%
Contains less SodiumSodium -43.3%
Contains more ManganeseManganese +65.2%
Contains more SeleniumSelenium +216.7%
Contains more PotassiumPotassium +19.6%
~equal in Magnesium ~15mg
~equal in Copper ~0.039mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 228% 0% 19% 27% 18% 26% 8.7% 15% 40% 0% 254% 71%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 161% 0% 0% 1.6% 13% 14% 9.5% 40% 42% 0% 39% 43%
Contains more Vitamin CVitamin C +41.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1587.5%
Contains more Vitamin B1Vitamin B1 +44%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin KVitamin K +554.2%
Contains more FolateFolate +64.9%
Contains more Vitamin B5Vitamin B5 +175.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.507mg
~equal in Vitamin B6 ~0.184mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli, frozen, spears, unprepared Cauliflower DV% diff.
Vitamin K 101.4µg 15.5µg 72%
Vitamin C 68.3mg 48.2mg 22%
Vitamin B5 0.242mg 0.667mg 9%
Folate 94µg 57µg 9%
Vitamin E 1.35mg 0.08mg 8%
Choline 44.3mg 8%
Vitamin A 57µg 0µg 6%
Iron 0.72mg 0.42mg 4%
Fiber 3g 2g 4%
Manganese 0.256mg 0.155mg 4%
Vitamin B2 0.114mg 0.06mg 4%
Protein 3.06g 1.92g 2%
Calcium 41mg 22mg 2%
Phosphorus 59mg 44mg 2%
Selenium 1.9µg 0.6µg 2%
Vitamin B1 0.072mg 0.05mg 2%
Potassium 250mg 299mg 1%
Zinc 0.34mg 0.27mg 1%
Sodium 17mg 30mg 1%
Vitamin B6 0.175mg 0.184mg 1%
Polyunsaturated fat 0.162g 0.031g 1%
Fructose 0.97g 1%
Omega-3 (ALA) 0.015g 1%
Calories 29kcal 25kcal 0%
Protein per 100 calories 11g 7.7g N/A
Calories per 10 g protein 95kcal 130kcal N/A
Weight per 100 calories 345g 400g N/A
Fats 0.34g 0.28g 0%
Net carbs 2.35g 2.97g N/A
Carbs 5.35g 4.97g 0%
Magnesium 16mg 15mg 0%
Sugar 1.47g 1.91g N/A
Copper 0.036mg 0.039mg 0%
Vitamin B3 0.462mg 0.507mg 0%
Saturated fat 0.052g 0.13g 0%
Monounsaturated fat 0.024g 0.034g 0%
Tryptophan 0.032mg 0.02mg 0%
Threonine 0.099mg 0.076mg 0%
Isoleucine 0.119mg 0.071mg 0%
Leucine 0.143mg 0.106mg 0%
Lysine 0.154mg 0.217mg 0%
Methionine 0.037mg 0.02mg 0%
Phenylalanine 0.092mg 0.065mg 0%
Valine 0.14mg 0.125mg 0%
Histidine 0.054mg 0.056mg 0%
Omega-6 (Linoleic acid) 0.013g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 3.06 g
Fats: 0.34 g
Carbs: 5.35 g
Water: 90.55 g
Other: 0.7 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 +59.4%
Contains more FatsFats +21.4%
~equal in Carbs ~4.97g
~equal in Water ~92.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 68%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.162 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 less Sat. FatSaturated fat -60%
Contains more Poly. FatPolyunsaturated fat +422.6%
Contains more Mono. FatMonounsaturated fat +41.7%

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. Broccoli, frozen, spears, unprepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169970/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.