Cauliflower vs. Asparagus — In-Depth Nutrition Comparison
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What are the main differences between cauliflower and asparagus?
- Cauliflower is richer in vitamin C, vitamin B5, and vitamin B6, yet asparagus is richer in vitamin K, iron, copper, vitamin A, vitamin B1, vitamin E, and vitamin B2.
- Cauliflower's daily need coverage for vitamin C is 47% higher.
- Cauliflower has 2 times more vitamin B5 than asparagus. Cauliflower has 0.667mg of vitamin B5, while asparagus has 0.274mg.
We used Cauliflower, raw and Asparagus, raw types in this comparison.
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.
| Contains more PotassiumPotassium | +48% |
| Contains more IronIron | +409.5% |
| Contains more CopperCopper | +384.6% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +18.2% |
| Contains less SodiumSodium | -93.3% |
| Contains more SeleniumSelenium | +283.3% |
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.
| Contains more Vitamin CVitamin C | +760.7% |
| Contains more Vitamin B5Vitamin B5 | +143.4% |
| Contains more Vitamin B6Vitamin B6 | +102.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1312.5% |
| Contains more Vitamin B1Vitamin B1 | +186% |
| Contains more Vitamin B2Vitamin B2 | +135% |
| Contains more Vitamin B3Vitamin B3 | +92.9% |
| Contains more Vitamin KVitamin K | +168.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 48.2mg | 5.6mg | 47% |
| Iron | 0.42mg | 2.14mg | 22% |
| Vitamin K | 15.5µg | 41.6µg | 22% |
| Copper | 0.039mg | 0.189mg | 17% |
| Vitamin B1 | 0.05mg | 0.143mg | 8% |
| Vitamin B5 | 0.667mg | 0.274mg | 8% |
| Vitamin E | 0.08mg | 1.13mg | 7% |
| Vitamin B6 | 0.184mg | 0.091mg | 7% |
| Vitamin B2 | 0.06mg | 0.141mg | 6% |
| Choline | 44.3mg | 16mg | 5% |
| Vitamin A | 0µg | 38µg | 4% |
| Potassium | 299mg | 202mg | 3% |
| Selenium | 0.6µg | 2.3µg | 3% |
| Vitamin B3 | 0.507mg | 0.978mg | 3% |
| Zinc | 0.27mg | 0.54mg | 2% |
| Protein | 1.92g | 2.2g | 1% |
| Phosphorus | 44mg | 52mg | 1% |
| Sodium | 30mg | 2mg | 1% |
| Folate | 57µg | 52µg | 1% |
| Calories | 25kcal | 20kcal | 0% |
| Protein per 100 calories | 7.7g | 11g | N/A |
| Calories per 10 g protein | 130kcal | 91kcal | N/A |
| Weight per 100 calories | 400g | 500g | N/A |
| Fats | 0.28g | 0.12g | 0% |
| Net carbs | 2.97g | 1.78g | N/A |
| Carbs | 4.97g | 3.88g | 0% |
| Magnesium | 15mg | 14mg | 0% |
| Calcium | 22mg | 24mg | 0% |
| Sugar | 1.91g | 1.88g | N/A |
| Fiber | 2g | 2.1g | 0% |
| Manganese | 0.155mg | 0.158mg | 0% |
| Saturated fat | 0.13g | 0.04g | 0% |
| Monounsaturated fat | 0.034g | 0g | 0% |
| Polyunsaturated fat | 0.031g | 0.05g | 0% |
| Tryptophan | 0.02mg | 0.027mg | 0% |
| Threonine | 0.076mg | 0.084mg | 0% |
| Isoleucine | 0.071mg | 0.075mg | 0% |
| Leucine | 0.106mg | 0.128mg | 0% |
| Lysine | 0.217mg | 0.104mg | 0% |
| Methionine | 0.02mg | 0.031mg | 0% |
| Phenylalanine | 0.065mg | 0.075mg | 0% |
| Valine | 0.125mg | 0.115mg | 0% |
| Histidine | 0.056mg | 0.049mg | 0% |
| Fructose | 0.97g | 1g | 0% |
| Omega-3 - ALA | 0.015g | N/A | |
| Omega-6 - Linoleic acid | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
| Contains more FatsFats | +133.3% |
| Contains more CarbsCarbs | +28.1% |
| Contains more OtherOther | +31% |
| Contains more ProteinProtein | +14.6% |
~equal in
Water
~93.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains less Sat. FatSaturated fat | -69.2% |
| Contains more Poly. FatPolyunsaturated fat | +61.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.23 g
Glucose:
0.65 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +44.6% |
| Contains more SucroseSucrose | +∞% |
~equal in
Starch
~0g
~equal in
Fructose
~1g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
