Kale.World
Maximize your nutrients, minize your calories

Pasta vs Cauliflower
CALORIC DENSITY
Pasta, corn, dry
Cauliflower, raw
3.57
0.25
20091
11135

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.

*All our data comes from the USDA Nutrient Database.
Pasta
Cauliflower
Protein = 4g
Protein = 16g
Carbohydrates = 44g
Carbohydrates = 42g
Fat = 1g
Fat = 1g
Fiber = 6g
Fiber = 20g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 1g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
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
Note: the chart below maxes out at 20, so you can see better.

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.

Choline = 0%
Choline = 85%
Vitamin A = 1%
Vitamin A = 1%
Vitamin C = 0%
Vitamin C = 495%
Vitamin E = 0%
Vitamin E = 5%
Vitamin K = 0%
Vitamin K = 160%
Nutrientpastacauliflower
Choline0%85%
Vitamin A1%1%
Vitamin C0%495%
Vitamin E0%5%
Vitamin K0%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.

cauliflower

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 13%
Vitamin B1 = 46%
Vitamin B2 = 4%
Vitamin B2 = 46%
Vitamin B3 = 11%
Vitamin B3 = 35%
Vitamin B5 = 5%
Vitamin B5 = 104%
Vitamin B6 = 10%
Vitamin B6 = 161%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientpastacauliflower
Vitamin B113%46%
Vitamin B24%46%
Vitamin B311%35%
Vitamin B55%104%
Vitamin B610%161%
Vitamin B120%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.

Sodium = 0%
Sodium = 16%
Potassium = 5%
Potassium = 69%
Calcium = 0%
Calcium = 35%
Magnesium = 19%
Magnesium = 34%
Phosphorus = 24%
Phosphorus = 61%
Iron = 9%
Iron = 59%
Manganese = 12%
Manganese = 54%
Selenium = 10%
Selenium = 11%
Copper = 11%
Copper = 34%
Zinc = 11%
Zinc = 24%
Nutrientpastacauliflower
Sodium0%16%
Potasium5%69%
Calcium0%35%
Magnesium19%34%
Phosphorus24%61%
Iron9%59%
Manganese12%54%
Selenium10%11%
Copper11%34%
Zinc11%24%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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