Brown Rice vs. Cauliflower
Nutrition comparison of Cooked Brown Rice and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and cauliflower:
- Brown rice has more thiamin and niacin, however, cauliflower contains more folate.
- Cauliflower has 4.1 times less carbohydrates than brown rice.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Brown rice is high in calories and cauliflower has 80% less calories than brown rice - brown rice has 123 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, brown rice is lighter in protein, heavier in carbs and similar to cauliflower for fat. Brown rice has a macronutrient ratio of 9:84:7 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Cauliflower | |
|---|---|---|
| Protein | 9% | 26% |
| Carbohydrates | 84% | 66% |
| Fat | 7% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 4.1 times less carbohydrates than brown rice - brown rice has 25.6g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Brown rice and cauliflower contain similar amounts of dietary fiber - brown rice has 1.6g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Brown rice and cauliflower contain similar amounts of sugar - brown rice has 0.24g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Brown rice and cauliflower contain similar amounts of protein - brown rice has 2.7g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both brown rice and cauliflower are low in saturated fat - brown rice has 0.26g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than brown rice - cauliflower has 48.2mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Brown rice and cauliflower contain similar amounts of Vitamin E - brown rice has 0.17mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Brown rice and cauliflower contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Brown rice has more thiamin and niacin, however, cauliflower contains more folate. Both brown rice and cauliflower contain significant amounts of riboflavin, pantothenic acid and Vitamin B6.
| Brown Rice | Cauliflower | |
|---|---|---|
| Thiamin | 0.178 MG | 0.05 MG |
| Riboflavin | 0.069 MG | 0.06 MG |
| Niacin | 2.561 MG | 0.507 MG |
| Pantothenic acid | 0.38 MG | 0.667 MG |
| Vitamin B6 | 0.123 MG | 0.184 MG |
| Folate | 9 UG | 57 UG |
Minerals
calcium
Cauliflower has 633% more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Brown rice and cauliflower contain similar amounts of iron - brown rice has 0.56mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 248% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brown rice and cauliflower contain significant amounts of alpha linoleic acid (ALA).
| Brown Rice | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.015 G |
| Total | 0.011 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, brown rice has more linoleic acid than cauliflower per 100 grams.
| Brown Rice | Cauliflower | |
|---|---|---|
| other omega 6 | 0.004 G | 0.003 G |
| linoleic acid | 0.355 G | 0.016 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Cauliflower (Cauliflower, raw) .
Cooked Brown Rice 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 brown rice or cauliflower contain more calories in 100 grams?Brown rice is high in calories and cauliflower has 80% less calories than brown rice - brown rice has 123 calories in 100g and cauliflower has 25 calories.
Does brown rice or cauliflower have more carbohydrates?
By weight, cauliflower has 4.1 times fewer carbohydrates than brown rice - brown rice has 25.6g of carbs for 100g and cauliflower has 5g of carbohydrates.