First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Cauliflower | Romaine lettuce |
| Nutrient | cauliflower | romaine lettuce |
| Protein | 16g | 14g |
| Carbohydrate | 42g | 39g |
| Fiber | 20g | 25g |
| Fat | 1g | 4g |
| Monounsat. Fat | 0g | 4g |
| Polyunsat. Fat | 0g | 2g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | cauliflower | romaine lettuce |
| Choline | 85% | 28% |
| Vitamin A | 1% | 821% |
| Vitamin C | 495% | 376% |
| Vitamin E | 5% | 13% |
| Vitamin K | 160% | 1507% |
Cauliflower have significantly more Vitamins C than romaine lettuce. Romaine lettuce have significantly more Vitamins A, E, K than cauliflower. Cauliflower are a good source of Niacin, Magnesium, Zinc, Calcium. Cauliflower are a great source of Thiamin, Riboflavin, Potassium, Phosphorus, Iron. Cauliflower are an excellent source of Vitamin K, Vitamin C, Pantothenic Acid, Vitamin B6. Romaine lettuce are a good source of Niacin, Pantothenic Acid, Zinc. Romaine lettuce are a great source of Thiamin, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, Phosphorus. Romaine lettuce are an excellent source of Vitamin A, Vitamin K, Vitamin C, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | cauliflower | romaine lettuce |
| Vitamin B1 | 46% | 85% |
| Vitamin B2 | 46% | 72% |
| Vitamin B3 | 35% | 31% |
| Vitamin B5 | 104% | 33% |
| Vitamin B6 | 161% | 79% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | cauliflower | romaine lettuce |
| Sodium | 16% | 6% |
| Potasium | 69% | 83% |
| Calcium | 35% | 78% |
| Magnesium | 34% | 47% |
| Phosphorus | 61% | 61% |
| Iron | 59% | 190% |
| Manganese | 54% | 79% |
| Selenium | 11% | 10% |
| Copper | 34% | 56% |
| Zinc | 24% | 29% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
