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.
USDA sources for nutritional information: Beets (Beets, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
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 14:82:4 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Cauliflower | |
|---|---|---|
| Protein | 14% | 25% |
| Carbohydrates | 82% | 66% |
| Fat | 4% | 9% |
| 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 |
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Beets or Cauliflower .
Note: The specific food items compared are: Beets (Beets, raw) and Cauliflower (Cauliflower, raw) .
Beets 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 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.