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.
Pasta | Cauliflower |
Nutrient | pasta | cauliflower |
Protein | 4g | 16g |
Carbohydrate | 44g | 42g |
Fiber | 6g | 20g |
Fat | 1g | 1g |
Monounsat. Fat | 0g | 1g |
Polyunsat. Fat | 1g | 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 | pasta | cauliflower |
Choline | 0% | 85% |
Vitamin A | 1% | 1% |
Vitamin C | 0% | 495% |
Vitamin E | 0% | 5% |
Vitamin K | 0% | 160% |
Cauliflower have significantly more Vitamins C, K than pasta. Pasta are a good source of Phosphorus. 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.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Nutrient | pasta | cauliflower |
Vitamin B1 | 13% | 46% |
Vitamin B2 | 4% | 46% |
Vitamin B3 | 11% | 35% |
Vitamin B5 | 5% | 104% |
Vitamin B6 | 10% | 161% |
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 | pasta | cauliflower |
Sodium | 0% | 16% |
Potasium | 5% | 69% |
Calcium | 0% | 35% |
Magnesium | 19% | 34% |
Phosphorus | 24% | 61% |
Iron | 9% | 59% |
Manganese | 12% | 54% |
Selenium | 10% | 11% |
Copper | 11% | 34% |
Zinc | 11% | 24% |
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this: