Banana vs. Cauliflower
Nutrition comparison of Banana and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and cauliflower:
- Both cauliflower and banana are high in potassium.
- Banana is a great source of dietary fiber.
- Cauliflower has 3.6 times less carbohydrates than banana.
- Cauliflower has 5.4 times less sugar than banana.
- Cauliflower has 72% less calories than banana.
- Cauliflower has more folate.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Banana (Bananas, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 72% less calories than banana - cauliflower has 25 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is much lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Banana has a macronutrient ratio of 5:93:3 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Cauliflower | |
|---|---|---|
| Protein | 5% | 26% |
| Carbohydrates | 93% | 66% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 3.6 times less carbohydrates than banana - cauliflower has 5g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has 30% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Cauliflower has 5.4 times less sugar than banana - cauliflower has 1.9g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Cauliflower and banana contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both cauliflower and banana are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 454% more Vitamin C than banana - cauliflower has 48.2mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Banana and cauliflower contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and banana contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Cauliflower and banana contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Cauliflower has more folate. Both banana and cauliflower contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Banana | Cauliflower | |
|---|---|---|
| Thiamin | 0.031 MG | 0.05 MG |
| Riboflavin | 0.073 MG | 0.06 MG |
| Niacin | 0.665 MG | 0.507 MG |
| Pantothenic acid | 0.334 MG | 0.667 MG |
| Vitamin B6 | 0.367 MG | 0.184 MG |
| Folate | 20 UG | 57 UG |
Minerals
calcium
Cauliflower has 340% more calcium than banana - cauliflower has 22mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Cauliflower and banana contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both cauliflower and banana are high in potassium. Banana has 20% more potassium than cauliflower - cauliflower has 299mg of potassium per 100 grams and banana has 358mg 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,
| Banana | Cauliflower | |
|---|---|---|
| kaempferol | 0.11 mg | 0.36 mg |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.06 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,
| Banana | Cauliflower | |
|---|---|---|
| beta-carotene | 26 UG | ~ |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both banana and cauliflower contain significant amounts of alpha linoleic acid (ALA).
| Banana | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.015 G |
| Total | 0.027 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, both banana and cauliflower contain small amounts of linoleic acid.
| Banana | Cauliflower | |
|---|---|---|
| linoleic acid | 0.046 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.046 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: Banana (Bananas, raw) and Cauliflower (Cauliflower, raw) .
Banana 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 banana contain more calories in 100 grams?Cauliflower has 70% less calories than banana - cauliflower has 25 calories in 100g and banana has 89 calories.
Does cauliflower or banana have more carbohydrates?
By weight, cauliflower has 3.6 times fewer carbohydrates than banana - cauliflower has 5g of carbs for 100g and banana has 22.8g of carbohydrates.
Does cauliflower or banana contain more potassium?
Both cauliflower and banana are high in potassium. Banana has 20% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and banana has 358mg of potassium.