Beets vs. Cauliflower

Nutrition comparison of Beets and Cauliflower


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of beets versus cauliflower (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in beets and cauliflower:

  • Both beets and cauliflower are high in potassium.
  • Beet is a great source of dietary fiber.
  • Cauliflower has 72% less sugar than beet.
  • Cauliflower has more pantothenic acid and Vitamin B6.
  • Cauliflower is an excellent source of Vitamin C.
Detailed nutritional comparison of beets and cauliflower is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Beets (Beets, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Beets src
Image of Cauliflower src

Calories and Carbs

calories

Beets and cauliflower contain similar amounts of calories - beet has 43 calories per 100 grams and cauliflower has 25 calories.

For macronutrient ratios, beets is lighter in protein, heavier in carbs and lighter in fat compared to cauliflower per calorie. Beets has a macronutrient ratio of 14:83:3 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Beets Cauliflower
Protein 14% 26%
Carbohydrates 83% 66%
Fat 3% 8%
Alcohol ~ ~

carbohydrates

Beets and cauliflower contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.

dietary fiber

Beet is a great source of dietary fiber and it has 40% more dietary fiber than cauliflower - beet has 2.8g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.

sugar

Cauliflower has 72% less sugar than beet - beet has 6.8g of sugar per 100 grams and cauliflower has 1.9g of sugar.

Protein

protein

Beets and cauliflower contain similar amounts of protein - beet has 1.6g of protein per 100 grams and cauliflower has 1.9g of protein.

Fat

saturated fat

Both beets and cauliflower are low in saturated fat - beet has 0.03g 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 884% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.

Vitamin A

Beets and cauliflower contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.

Vitamin E

Beets and cauliflower contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.

Vitamin K

Beets and cauliflower contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.

The B Vitamins

Cauliflower has more pantothenic acid and Vitamin B6. Both beets and cauliflower contain significant amounts of thiamin, riboflavin, niacin and folate.

Beets Cauliflower
Thiamin 0.031 MG 0.05 MG
Riboflavin 0.04 MG 0.06 MG
Niacin 0.334 MG 0.507 MG
Pantothenic acid 0.155 MG 0.667 MG
Vitamin B6 0.067 MG 0.184 MG
Folate 109 UG 57 UG

Minerals

calcium

Beets and cauliflower contain similar amounts of calcium - beet has 16mg of calcium per 100 grams and cauliflower has 22mg of calcium.

iron

Beets and cauliflower contain similar amounts of iron - beet has 0.8mg of iron per 100 grams and cauliflower has 0.42mg of iron.

potassium

Both beets and cauliflower are high in potassium. Beet has a little more potassium (9%) than cauliflower by weight - beet has 325mg of potassium per 100 grams and cauliflower has 299mg 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, beet has more luteolin than cauliflower per 100 grams, however, cauliflower contains more quercetin and kaempferol than beet per 100 grams.

Beets Cauliflower
luteolin 0.37 mg 0.09 mg
Quercetin 0.13 mg 0.54 mg
apigenin ~ 0.03 mg
kaempferol ~ 0.36 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,

Beets Cauliflower
beta-carotene 20 UG ~
lutein + zeaxanthin ~ 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cauliflower has more alpha linoleic acid (ALA) than beet per 100 grams.

Beets Cauliflower
alpha linoleic acid 0.005 G 0.015 G
Total 0.005 G 0.015 G

omega 6s

Comparing omega-6 fatty acids, beet has more linoleic acid than cauliflower per 100 grams.

Beets Cauliflower
linoleic acid 0.055 G 0.016 G
other omega 6 ~ 0.003 G
Total 0.055 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: Beets (Beets, raw) and Cauliflower (Cauliflower, raw) .

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G Water G
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FAQ

Does beets or cauliflower contain more calories in 100 grams?
Beets and cauliflower contain similar amounts of calories - beet has 43 calories in 100g and cauliflower has 25 calories.

Does beets or cauliflower have more carbohydrates?
By weight, beets and cauliflower contain similar amounts of carbs - beet has 9.6g of carbs for 100g and cauliflower has 5g of carbohydrates.

Does beets or cauliflower contain more potassium?
Both beets and cauliflower are high in potassium. Beet has a little more potassium ( 10%) than cauliflower by weight - beet has 325mg of potassium in 100 grams and cauliflower has 299mg of potassium.