Cashews vs. Cauliflower
Nutrition comparison of Cashews and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and cauliflower:
- Both cauliflower and cashews are high in potassium.
- Cashew has more thiamin and Vitamin B6, however, cauliflower contains more folate.
- Cashew is an excellent source of dietary fiber, iron and protein.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and cauliflower has 95% less calories than cashew - cauliflower has 25 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is lighter in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Cashews has a macronutrient ratio of 13:21:67 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Cauliflower | |
|---|---|---|
| Protein | 13% | 26% |
| Carbohydrates | 21% | 66% |
| Fat | 67% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and cauliflower has 84% less carbohydrates than cashew - cauliflower has 5g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has 65% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Cauliflower and cashews contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 849% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and cauliflower has 98% less saturated fat than cashew - cauliflower has 0.13g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 95 times more Vitamin C than cashew - cauliflower has 48.2mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin E
Cauliflower and cashews contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cauliflower and cashews contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin and Vitamin B6, however, cauliflower contains more folate. Both cashews and cauliflower contain significant amounts of riboflavin, niacin and pantothenic acid.
| Cashews | Cauliflower | |
|---|---|---|
| Thiamin | 0.423 MG | 0.05 MG |
| Riboflavin | 0.058 MG | 0.06 MG |
| Niacin | 1.062 MG | 0.507 MG |
| Pantothenic acid | 0.864 MG | 0.667 MG |
| Vitamin B6 | 0.417 MG | 0.184 MG |
| Folate | 25 UG | 57 UG |
Minerals
calcium
Cashew has 68% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 14 times more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Both cauliflower and cashews are high in potassium. Cashew has 121% more potassium than cauliflower - cauliflower has 299mg of potassium per 100 grams and cashew has 660mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Cashews | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.015 G |
| Total | 0.062 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than cauliflower per 100 grams.
| Cashews | Cauliflower | |
|---|---|---|
| other omega 6 | 0.266 G | 0.003 G |
| linoleic acid | 7.782 G | 0.016 G |
| Total | 8.048 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: Cashews (Nuts, cashew nuts, raw) and Cauliflower (Cauliflower, raw) .
Cashews 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 cashews contain more calories in 100 grams?Cashew is high in calories and cauliflower has 100% less calories than cashew - cauliflower has 25 calories in 100g and cashew has 553 calories.
Does cauliflower or cashews have more carbohydrates?
By weight, cashew is high in carbohydrates and cauliflower has 80% fewer carbohydrates than cashew - cauliflower has 5g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does cauliflower or cashews contain more iron?
Cashew is an abundant source of iron and it has 14 times more iron than cauliflower - cauliflower has 0.42mg of iron in 100 grams and cashew has 6.7mg of iron.
Does cauliflower or cashews contain more potassium?
Both cauliflower and cashews are high in potassium. Cashew has 120% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and cashew has 660mg of potassium.