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 | Taro |
| Nutrient | cauliflower | taro |
| Protein | 16g | 3g |
| Carbohydrate | 42g | 47g |
| Fiber | 20g | 7g |
| Fat | 1g | 0g |
| Monounsat. Fat | 0g | 0g |
| Polyunsat. Fat | 0g | 0g |
| 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 | taro |
| Choline | 85% | 7% |
| Vitamin A | 1% | 1% |
| Vitamin C | 495% | 11% |
| Vitamin E | 5% | 35% |
| Vitamin K | 160% | 2% |
Cauliflower have significantly more Vitamins C, K than taro. Taro have significantly more Vitamins E 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. Taro are a good source of Vitamin E, Potassium, Phosphorus. Taro are a great source of Vitamin B6.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | cauliflower | taro |
| Vitamin B1 | 46% | 17% |
| Vitamin B2 | 46% | 4% |
| Vitamin B3 | 35% | 9% |
| Vitamin B5 | 104% | 11% |
| Vitamin B6 | 161% | 46% |
| 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 | taro |
| Sodium | 16% | 1% |
| Potasium | 69% | 30% |
| Calcium | 35% | 15% |
| Magnesium | 34% | 17% |
| Phosphorus | 61% | 26% |
| Iron | 59% | 16% |
| Manganese | 54% | 30% |
| Selenium | 11% | 3% |
| Copper | 34% | 31% |
| Zinc | 24% | 4% |
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:
