Cabbage vs. Cauliflower
Nutrition comparison of Cabbage and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cabbage
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cabbage and cauliflower:
- Both cabbage and cauliflower are high in Vitamin C.
- Cabbage is a great source of dietary fiber.
- Cauliflower has more pantothenic acid.
- Cauliflower is a great source of potassium.
USDA sources for nutritional information: Cabbage (Cabbage, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cabbage and cauliflower contain similar amounts of calories - cabbage has 25 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, cabbage is lighter in protein, heavier in carbs and lighter in fat compared to cauliflower per calorie. Cabbage has a macronutrient ratio of 18:79:3 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cabbage | Cauliflower | |
|---|---|---|
| Protein | 18% | 25% |
| Carbohydrates | 79% | 66% |
| Fat | 3% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Cabbage and cauliflower contain similar amounts of carbs - cabbage has 5.8g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Cabbage is a great source of dietary fiber and it has 25% more dietary fiber than cauliflower - cabbage has 2.5g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Cabbage and cauliflower contain similar amounts of sugar - cabbage has 3.2g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Cabbage and cauliflower contain similar amounts of protein - cabbage has 1.3g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both cabbage and cauliflower are low in saturated fat - cabbage has 0.03g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both cabbage and cauliflower are high in Vitamin C. Cauliflower has 32% more Vitamin C than cabbage - cabbage has 36.6mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Cabbage and cauliflower contain similar amounts of Vitamin A - cabbage has 5ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cabbage and cauliflower contain similar amounts of Vitamin E - cabbage has 0.15mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Cabbage has 390% more Vitamin K than cauliflower - cabbage has 76ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more pantothenic acid. Both cabbage and cauliflower contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Cabbage | Cauliflower | |
|---|---|---|
| Thiamin | 0.061 MG | 0.05 MG |
| Riboflavin | 0.04 MG | 0.06 MG |
| Niacin | 0.234 MG | 0.507 MG |
| Pantothenic acid | 0.212 MG | 0.667 MG |
| Vitamin B6 | 0.124 MG | 0.184 MG |
| Folate | 43 UG | 57 UG |
Minerals
calcium
Cabbage has 82% more calcium than cauliflower - cabbage has 40mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Cabbage and cauliflower contain similar amounts of iron - cabbage has 0.47mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 76% more potassium than cabbage - cabbage has 170mg 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, both cabbage and cauliflower contain significant amounts of kaempferol and quercetin.
| Cabbage | Cauliflower | |
|---|---|---|
| apigenin | 0.08 mg | 0.03 mg |
| luteolin | 0.1 mg | 0.09 mg |
| kaempferol | 0.18 mg | 0.36 mg |
| Quercetin | 0.28 mg | 0.54 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,
| Cabbage | Cauliflower | |
|---|---|---|
| beta-carotene | 42 UG | ~ |
| alpha-carotene | 33 UG | ~ |
| lutein + zeaxanthin | 30 UG | 1 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both cabbage and cauliflower contain small amounts of linoleic acid.
| Cabbage | Cauliflower | |
|---|---|---|
| linoleic acid | 0.017 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.017 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 Cabbage or Cauliflower .
Note: The specific food items compared are: Cabbage (Cabbage, raw) and Cauliflower (Cauliflower, raw) .
Cabbage 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 cabbage or cauliflower contain more calories in 100 grams?Cabbage and cauliflower contain similar amounts of calories - cabbage has 25 calories in 100g and cauliflower has 25 calories.
Does cabbage or cauliflower have more carbohydrates?
By weight, cabbage and cauliflower contain similar amounts of carbs - cabbage has 5.8g of carbs for 100g and cauliflower has 5g of carbohydrates.