Cauliflower vs. Winter squash — In-Depth Nutrition Comparison

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How are cauliflower and winter squash different?

Cauliflower is higher in vitamin C, vitamin K, folate, vitamin B5, and choline; however, winter squash is richer in vitamin A.
Daily need coverage for vitamin C for cauliflower is 43% higher.
Cauliflower contains 4 times more choline than winter squash. While cauliflower contains 44.3mg of choline, winter squash contains only 10.6mg.

Cauliflower, raw and Squash, winter, all varieties, cooked, baked, without salt are the varieties used in this article.

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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.

Cauliflower

Winter squash

Contains more MagnesiumMagnesium	+15.4%
Contains more PotassiumPotassium	+24.1%
Contains more ZincZinc	+22.7%
Contains more PhosphorusPhosphorus	+131.6%
Contains more SeleniumSelenium	+50%

Contains more CopperCopper	+110.3%
Contains less SodiumSodium	-96.7%
Contains more ManganeseManganese	+20.6%

~equal in Calcium ~22mg

~equal in Iron ~0.44mg

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.

Cauliflower

Winter squash

Contains more Vitamin CVitamin C	+402.1%
Contains more Vitamin B1Vitamin B1	+212.5%
Contains more Vitamin B5Vitamin B5	+185%
Contains more Vitamin B6Vitamin B6	+14.3%
Contains more Vitamin KVitamin K	+252.3%
Contains more FolateFolate	+185%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+50%
Contains more Vitamin B2Vitamin B2	+11.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~0.495mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	48.2mg	9.6mg	43%
Vitamin A	0µg	261µg	29%
Vitamin B5	0.667mg	0.234mg	9%
Vitamin K	15.5µg	4.4µg	9%
Folate	57µg	20µg	9%
Choline	44.3mg	10.6mg	6%
Copper	0.039mg	0.082mg	5%
Phosphorus	44mg	19mg	4%
Fiber	2g	2.8g	3%
Vitamin B1	0.05mg	0.016mg	3%
Protein	1.92g	0.89g	2%
Potassium	299mg	241mg	2%
Vitamin B6	0.184mg	0.161mg	2%
Calories	25kcal	37kcal	1%
Carbs	4.97g	8.85g	1%
Sodium	30mg	1mg	1%
Manganese	0.155mg	0.187mg	1%
Vitamin B2	0.06mg	0.067mg	1%
Polyunsaturated fat	0.031g	0.147g	1%
Fructose	0.97g		1%
Omega-3 (ALA)	0.015g		1%
Protein per 100 calories	7.7g	2.4g	N/A
Calories per 10 g protein	130kcal	416kcal	N/A
Weight per 100 calories	400g	270g	N/A
Fats	0.28g	0.35g	0%
Net carbs	2.97g	6.05g	N/A
Magnesium	15mg	13mg	0%
Calcium	22mg	22mg	0%
Iron	0.42mg	0.44mg	0%
Sugar	1.91g	3.3g	N/A
Zinc	0.27mg	0.22mg	0%
Vitamin E	0.08mg	0.12mg	0%
Selenium	0.6µg	0.4µg	0%
Vitamin B3	0.507mg	0.495mg	0%
Saturated fat	0.13g	0.072g	0%
Monounsaturated fat	0.034g	0.026g	0%
Tryptophan	0.02mg	0.013mg	0%
Threonine	0.076mg	0.027mg	0%
Isoleucine	0.071mg	0.035mg	0%
Leucine	0.106mg	0.05mg	0%
Lysine	0.217mg	0.033mg	0%
Methionine	0.02mg	0.011mg	0%
Phenylalanine	0.065mg	0.035mg	0%
Valine	0.125mg	0.038mg	0%
Histidine	0.056mg	0.017mg	0%
Omega-6 (Linoleic acid)	0.013g		0%