Almonds vs. Cauliflower
Nutrition comparison of Almonds and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and cauliflower:
- Both cauliflower and almonds are high in potassium.
- Almond has more thiamin, riboflavin and niacin.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron and protein.
- Cauliflower has 3.3 times less carbohydrates than almond.
- Cauliflower has signficantly less saturated fat than almond.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and cauliflower has 96% less calories than almond - cauliflower has 25 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is lighter in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Almonds has a macronutrient ratio of 14:14:73 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Cauliflower | |
|---|---|---|
| Protein | 14% | 26% |
| Carbohydrates | 14% | 66% |
| Fat | 73% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 3.3 times less carbohydrates than almond - cauliflower has 5g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 525% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Cauliflower and almonds contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 10 times more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Cauliflower has signficantly less saturated fat than almond - cauliflower has 0.13g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and cauliflower are low in trans fat - almond has 0.02g of trans fat per 100 grams and cauliflower does not contain significant amounts.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than almond - cauliflower has 48.2mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Almonds and cauliflower contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 319 times more Vitamin E than cauliflower - cauliflower has 0.08mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Cauliflower has more Vitamin K than almond - cauliflower has 15.5ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin and niacin. Both almonds and cauliflower contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Almonds | Cauliflower | |
|---|---|---|
| Thiamin | 0.205 MG | 0.05 MG |
| Riboflavin | 1.138 MG | 0.06 MG |
| Niacin | 3.618 MG | 0.507 MG |
| Pantothenic acid | 0.471 MG | 0.667 MG |
| Vitamin B6 | 0.137 MG | 0.184 MG |
| Folate | 44 UG | 57 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 11 times more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 783% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both cauliflower and almonds are high in potassium. Almond has 145% more potassium than cauliflower - cauliflower has 299mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both almonds and cauliflower contain significant amounts of kaempferol and quercetin.
| Almonds | Cauliflower | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | 0.36 mg |
| Quercetin | 0.36 mg | 0.54 mg |
| apigenin | ~ | 0.03 mg |
| luteolin | ~ | 0.09 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both almonds and cauliflower contain small amounts of lutein + zeaxanthin.
| Almonds | Cauliflower | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 1 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cauliflower has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.015 G |
| Total | 0.003 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than cauliflower per 100 grams.
| Almonds | Cauliflower | |
|---|---|---|
| other omega 6 | 0.007 G | 0.003 G |
| linoleic acid | 12.324 G | 0.016 G |
| Total | 12.331 G | 0.019 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Almonds (Nuts, almonds) and Cauliflower (Cauliflower, raw) .
Almonds g
()
|
Daily Values (%) |
Cauliflower g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cauliflower or almonds contain more calories in 100 grams?Almond is high in calories and cauliflower has 100% less calories than almond - cauliflower has 25 calories in 100g and almond has 579 calories.
Does cauliflower or almonds have more carbohydrates?
By weight, cauliflower has 3.3 times fewer carbohydrates than almond - cauliflower has 5g of carbs for 100g and almond has 21.6g of carbohydrates.
Does cauliflower or almonds contain more calcium?
Almond is a rich source of calcium and it has 11 times more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and almond has 269mg of calcium.
Does cauliflower or almonds contain more iron?
Almond is an abundant source of iron and it has 780% more iron than cauliflower - cauliflower has 0.42mg of iron in 100 grams and almond has 3.7mg of iron.
Does cauliflower or almonds contain more potassium?
Both cauliflower and almonds are high in potassium. Almond has 150% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and almond has 733mg of potassium.