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  6. Cauliflower vs. Agar

Cauliflower vs. Agar — In-Depth Nutrition Comparison

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How are cauliflower and agar different?

  • Cauliflower is richer in vitamin C, while agar is higher in iron, manganese, magnesium, folate, copper, calcium, zinc, vitamin B5, and vitamin E.
  • Agar covers your daily need for iron 262% more than cauliflower.

Cauliflower, raw and Seaweed, agar, dried types were used in this article.

Infographic

Cauliflower vs Agar infographic
Infographic link

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% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Agar
Agar
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 550% 188% 99% 803% 203% 158% 22% 13% 561% 40%
Contains less SodiumSodium -70.6%
Contains more MagnesiumMagnesium +5033.3%
Contains more CalciumCalcium +2740.9%
Contains more PotassiumPotassium +276.3%
Contains more IronIron +4995.2%
Contains more CopperCopper +1464.1%
Contains more ZincZinc +2048.1%
Contains more PhosphorusPhosphorus +18.2%
Contains more ManganeseManganese +2674.2%
Contains more SeleniumSelenium +1133.3%

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 161% 0% 0% 1.6% 13% 14% 9.5% 40% 42% 0% 39% 43%
Agar
Agar
6
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 0% 0% 0% 100% 2.5% 51% 3.8% 181% 70% 0% 61% 435%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +151%
Contains more Vitamin EVitamin E +6150%
Contains more Vitamin B2Vitamin B2 +270%
Contains more Vitamin B5Vitamin B5 +352.5%
Contains more Vitamin B6Vitamin B6 +64.7%
Contains more Vitamin KVitamin K +57.4%
Contains more FolateFolate +917.5%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Agar DV% diff.
Iron 0.42mg 21.4mg 262%
Magnesium 15mg 770mg 180%
Manganese 0.155mg 4.3mg 180%
Folate 57µg 580µg 131%
Copper 0.039mg 0.61mg 63%
Calcium 22mg 625mg 60%
Vitamin C 48.2mg 0mg 54%
Zinc 0.27mg 5.8mg 50%
Vitamin B5 0.667mg 3.018mg 47%
Vitamin E 0.08mg 5mg 33%
Carbs 4.97g 80.88g 25%
Potassium 299mg 1125mg 24%
Fiber 2g 7.7g 23%
Calories 25kcal 306kcal 14%
Selenium 0.6µg 7.4µg 12%
Vitamin B2 0.06mg 0.222mg 12%
Protein 1.92g 6.21g 9%
Vitamin B6 0.184mg 0.303mg 9%
Vitamin K 15.5µg 24.4µg 7%
Sodium 30mg 102mg 3%
Vitamin B1 0.05mg 0.01mg 3%
Choline 44.3mg 63.3mg 3%
Vitamin B3 0.507mg 0.202mg 2%
Phosphorus 44mg 52mg 1%
Fructose 0.97g 1%
Omega-3 (ALA) 0.015g 1%
Protein per 100 calories 7.7g 2g N/A
Calories per 10 g protein 130kcal 493kcal N/A
Weight per 100 calories 400g 33g N/A
Fats 0.28g 0.3g 0%
Net carbs 2.97g 73.18g N/A
Sugar 1.91g 2.97g N/A
Saturated fat 0.13g 0.061g 0%
Monounsaturated fat 0.034g 0.027g 0%
Polyunsaturated fat 0.031g 0.102g 0%
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 (EPA) 0g 0.087g N/A
Omega-6 (Linoleic acid) 0.013g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Agar
Agar
3
6% 81% 9% 4%
Protein: 6.21 g
Fats: 0.3 g
Carbs: 80.88 g
Water: 8.68 g
Other: 3.93 g
Contains more WaterWater +960.7%
Contains more ProteinProtein +223.4%
Contains more CarbsCarbs +1527.4%
~equal in Fats ~0.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Agar
Agar
2
32% 14% 54%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +25.9%
Contains less Sat. FatSaturated fat -53.1%
Contains more Poly. FatPolyunsaturated fat +229%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Agar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170090/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.