Avocado vs. Cauliflower
Nutrition comparison of Avocado and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and cauliflower:
- Both cauliflower and avocado are high in potassium.
- Avocado has more riboflavin, niacin and pantothenic acid.
- Avocado is an excellent source of dietary fiber.
- Cauliflower has 15.3 times less saturated fat than avocado.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and cauliflower has 85% less calories than avocado - cauliflower has 25 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Avocado has a macronutrient ratio of 4:19:77 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Cauliflower | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 19% | 66% |
| Fat | 77% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower and avocado contain similar amounts of carbs - cauliflower has 5g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 240% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Cauliflower and avocado contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Cauliflower and avocado contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Cauliflower has 15.3 times less saturated fat than avocado - cauliflower has 0.13g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 448% more Vitamin C than avocado - cauliflower has 48.2mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Avocado has more Vitamin A than cauliflower - avocado has 7ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Avocado has 23 times more Vitamin E than cauliflower - cauliflower has 0.08mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Cauliflower and avocado contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more riboflavin, niacin and pantothenic acid. Both avocado and cauliflower contain significant amounts of thiamin, Vitamin B6 and folate.
| Avocado | Cauliflower | |
|---|---|---|
| Thiamin | 0.075 MG | 0.05 MG |
| Riboflavin | 0.143 MG | 0.06 MG |
| Niacin | 1.912 MG | 0.507 MG |
| Pantothenic acid | 1.463 MG | 0.667 MG |
| Vitamin B6 | 0.287 MG | 0.184 MG |
| Folate | 89 UG | 57 UG |
Minerals
calcium
Cauliflower has 69% more calcium than avocado - cauliflower has 22mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Cauliflower and avocado contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both cauliflower and avocado are high in potassium. Avocado has 70% more potassium than cauliflower - cauliflower has 299mg of potassium per 100 grams and avocado has 507mg of potassium.
Antioxidants and Phytonutrients
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,
| Avocado | Cauliflower | |
|---|---|---|
| beta-carotene | 63 UG | ~ |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Avocado | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.015 G |
| Total | 0.125 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than cauliflower per 100 grams.
| Avocado | Cauliflower | |
|---|---|---|
| linoleic acid | 1.674 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 1.674 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: Avocado (Avocados, raw, California) and Cauliflower (Cauliflower, raw) .
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and cauliflower has 90% less calories than avocado - cauliflower has 25 calories in 100g and avocado has 167 calories.
Does cauliflower or avocado have more carbohydrates?
By weight, cauliflower and avocado contain similar amounts of carbs - cauliflower has 5g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does cauliflower or avocado contain more potassium?
Both cauliflower and avocado are high in potassium. Avocado has 70% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and avocado has 507mg of potassium.