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  6. Cauliflower vs. Orange

Cauliflower vs. Orange — In-Depth Nutrition Comparison

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A recap on the differences between cauliflower and oranges

  • Cauliflower has more vitamin K, vitamin B6, vitamin B5, folate, choline, and manganese; however, oranges are higher in vitamin C.
  • Cauliflower covers your daily vitamin K needs 13% more than oranges.
  • Oranges contain 6 times less manganese than cauliflower. Cauliflower contains 0.155mg of manganese, while oranges contain 0.025mg.

Food varieties used in this article are Cauliflower, raw and Oranges, raw, all commercial varieties.

Infographic

Cauliflower vs Orange 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%
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +50%
Contains more PotassiumPotassium +65.2%
Contains more IronIron +320%
Contains more ZincZinc +285.7%
Contains more PhosphorusPhosphorus +214.3%
Contains more ManganeseManganese +520%
Contains more SeleniumSelenium +20%
Contains more CalciumCalcium +81.8%
Contains more CopperCopper +15.4%
Contains less SodiumSodium -100%

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%
Orange
Orange
4
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 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +79.8%
Contains more Vitamin B5Vitamin B5 +166.8%
Contains more Vitamin B6Vitamin B6 +206.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +90%
Contains more Vitamin CVitamin C +10.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B1Vitamin B1 +74%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Orange DV% diff.
Vitamin K 15.5µg 0µg 13%
Vitamin B6 0.184mg 0.06mg 10%
Vitamin B5 0.667mg 0.25mg 8%
Folate 57µg 30µg 7%
Choline 44.3mg 8.4mg 7%
Vitamin C 48.2mg 53.2mg 6%
Manganese 0.155mg 0.025mg 6%
Iron 0.42mg 0.1mg 4%
Phosphorus 44mg 14mg 4%
Potassium 299mg 181mg 3%
Vitamin B1 0.05mg 0.087mg 3%
Protein 1.92g 0.94g 2%
Carbs 4.97g 11.75g 2%
Calcium 22mg 40mg 2%
Fiber 2g 2.4g 2%
Zinc 0.27mg 0.07mg 2%
Vitamin B2 0.06mg 0.04mg 2%
Calories 25kcal 47kcal 1%
Magnesium 15mg 10mg 1%
Copper 0.039mg 0.045mg 1%
Sodium 30mg 0mg 1%
Vitamin A 0µg 11µg 1%
Vitamin E 0.08mg 0.18mg 1%
Vitamin B3 0.507mg 0.282mg 1%
Saturated fat 0.13g 0.015g 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 500kcal N/A
Weight per 100 calories 400g 213g N/A
Fats 0.28g 0.12g 0%
Net carbs 2.97g 9.35g N/A
Sugar 1.91g 9.35g N/A
Selenium 0.6µg 0.5µg 0%
Monounsaturated fat 0.034g 0.023g 0%
Polyunsaturated fat 0.031g 0.025g 0%
Tryptophan 0.02mg 0.009mg 0%
Threonine 0.076mg 0.015mg 0%
Isoleucine 0.071mg 0.025mg 0%
Leucine 0.106mg 0.023mg 0%
Lysine 0.217mg 0.047mg 0%
Methionine 0.02mg 0.02mg 0%
Phenylalanine 0.065mg 0.031mg 0%
Valine 0.125mg 0.04mg 0%
Histidine 0.056mg 0.018mg 0%
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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +104.3%
Contains more FatsFats +133.3%
Contains more CarbsCarbs +136.4%
~equal in Water ~86.75g

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +47.8%
Contains more Poly. FatPolyunsaturated fat +24%
Contains less Sat. FatSaturated fat -88.5%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.