Apple vs. Cauliflower
Nutrition comparison of Apple and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and cauliflower:
- Cauliflower has 4.4 times less sugar than apple.
- Cauliflower has 52% less calories than apple.
- Cauliflower has 64% less carbohydrates than apple.
- Cauliflower has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Apple (Apples, raw, with skin (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
Cauliflower has 52% less calories than apple - cauliflower has 25 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is much lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Apple has a macronutrient ratio of 2:96:3 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Cauliflower | |
|---|---|---|
| Protein | 2% | 26% |
| Carbohydrates | 96% | 66% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 64% less carbohydrates than apple - cauliflower has 5g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Cauliflower and apple contain similar amounts of dietary fiber - cauliflower has 2g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Cauliflower has 4.4 times less sugar than apple - cauliflower has 1.9g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Cauliflower has 638% more protein than apple - cauliflower has 1.9g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both cauliflower and apple are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 948% more Vitamin C than apple - cauliflower has 48.2mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Apple and cauliflower contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and apple contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Cauliflower and apple contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Cauliflower has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Cauliflower | |
|---|---|---|
| Thiamin | 0.017 MG | 0.05 MG |
| Riboflavin | 0.026 MG | 0.06 MG |
| Niacin | 0.091 MG | 0.507 MG |
| Pantothenic acid | 0.061 MG | 0.667 MG |
| Vitamin B6 | 0.041 MG | 0.184 MG |
| Folate | 3 UG | 57 UG |
Minerals
calcium
Cauliflower has 267% more calcium than apple - cauliflower has 22mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Cauliflower and apple contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Cauliflower is a great source of potassium and it has 179% more potassium than apple - cauliflower has 299mg of potassium per 100 grams and apple has 107mg 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, cauliflower has more kaempferol than apple per 100 grams, however, apple contains more quercetin than cauliflower per 100 grams. Both apple and cauliflower contain small amounts of luteolin.
| Apple | Cauliflower | |
|---|---|---|
| luteolin | 0.12 mg | 0.09 mg |
| kaempferol | 0.14 mg | 0.36 mg |
| Quercetin | 4.01 mg | 0.54 mg |
| apigenin | ~ | 0.03 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both apple and cauliflower contain significant amounts of alpha linoleic acid (ALA).
| Apple | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.015 G |
| Total | 0.009 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, both apple and cauliflower contain small amounts of linoleic acid.
| Apple | Cauliflower | |
|---|---|---|
| linoleic acid | 0.043 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Cauliflower (Cauliflower, raw) .
Apple 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 apple contain more calories in 100 grams?Cauliflower has 50% less calories than apple - cauliflower has 25 calories in 100g and apple has 52 calories.
Does cauliflower or apple have more carbohydrates?
By weight, cauliflower has 60% fewer carbohydrates than apple - cauliflower has 5g of carbs for 100g and apple has 13.8g of carbohydrates.