Cauliflower RawvsHam Minced
🎯When to Eat What
Goal-based picks for Cauliflower Raw vs Ham Minced
Go with Cauliflower Raw at just 25 kcal per 100g — 90% fewer calories.
Ham Minced will keep you satisfied longer with 16.3g protein, 20.7g fat — fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Ham Minced packs 16.3g of protein per 100g (25% of calories from protein) — the better pick for muscle growth and recovery.
Cauliflower Raw is the heart-friendlier option with lower saturated fat, less sodium, more fiber.
Cauliflower Raw delivers 48mg of vitamin C per 100g — great for immune function and skin health.
Cauliflower Raw edges ahead overall with more fiber, less saturated fat, more vitamin C — making it the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
📊Full Nutrition Comparison
| Nutrient | Cauliflower Raw | Ham Minced | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 25kcal1% | 263kcal13% | <0.1kcal |
| Protein | 1.9g4% | 16g33% | <0.1g |
| Total Fat | 0.28g0% | 21g27% | <0.1g |
| Saturated Fat | 0.13g1% | 7.2g36% | <0.1g |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | 70mg23% | <0.1mg |
| Carbohydrates | 5.0g2% | 1.8g1% | +3.1g |
| Dietary Fiber | 2.0g7% | 0g0% | +2.0g |
| Sugars | 1.9g | 0g | +1.9g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 48mg54% | 0mg0% | +48mg |
| Vitamin D | 0mcg0% | 0.70mcg3% | <0.1mcg |
| Vitamin E | <0.1mg1% | 0.27mg2% | <0.1mg |
| Vitamin K | 16mcg13% | 0mcg0% | +16mcg |
| Vitamin B6 | 0.18mg11% | 0.26mg15% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0.95mcg40% | <0.1mcg |
| Folate | 57mcg14% | 1.0mcg0% | +56mcg |
| Thiamin (B1) | <0.1mg4% | 0.71mg59% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 0.51mg3% | 4.2mg26% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 30mg1% | 1240mg54% | <0.1mg |
| Calcium | 22mg2% | 10mg1% | +12mg |
| Iron | 0.42mg2% | 0.79mg4% | <0.1mg |
| Potassium | 299mg6% | 311mg7% | <0.1mg |
| Phosphorus | 44mg4% | 157mg13% | <0.1mg |
| Magnesium | 15mg4% | 16mg4% | <0.1mg |
| Zinc | 0.27mg2% | 1.9mg17% | <0.1mg |
| Copper | <0.1mg4% | <0.1mg9% | <0.1mg |
| Manganese | 0.15mg7% | <0.1mg1% | +0.12mg |
| Selenium | 0.60mcg1% | 20mcg36% | <0.1mcg |
🔬Nutritional Analysis
Calories: Cauliflower Raw is significantly lower in calories at just 25 kcal per 100g compared to 263 kcal for Ham Minced — that's 952% fewer calories, making Cauliflower Raw the better choice for calorie-conscious diets.
Protein: Ham Minced provides more protein with 16.3g versus 1.92g per 100g. In terms of protein-to-calorie efficiency, Cauliflower Raw offers better value for building and maintaining muscle.
Fat: Cauliflower Raw is the leaner option with 0.28g of total fat per 100g compared to 20.7g. Cauliflower Raw has less saturated fat (0.13g vs 7.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Cauliflower Raw: 48.2mg vs 0mg), Vitamin D (Ham Minced: 0.7mcg vs 0mcg), Vitamin K (Cauliflower Raw: 15.5mcg vs 0mcg).
Key Minerals: Notable mineral differences include Sodium (Ham Minced: 1240mg vs 30mg), Selenium (Ham Minced: 20mcg vs 0.6mcg), Zinc (Ham Minced: 1.9mg vs 0.27mg).
Diet Suitability: Both fit a low-carb or keto diet. Cauliflower Raw fits a low-fat diet. Cauliflower Raw fits a low-sodium diet.