Chicken vs. Cauliflower
Nutrition comparison of Cooked Chicken and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken and cauliflower:
- Both cauliflower and chicken are high in potassium.
- Cauliflower has 22.9 times less saturated fat than chicken.
- Cauliflower has signficantly less cholesterol than chicken.
- Cauliflower has signficantly more dietary fiber than chicken.
- Cauliflower is an excellent source of Vitamin C.
- Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, cauliflower contains more folate.
- Chicken is an excellent source of protein.
USDA sources for nutritional information: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken is high in calories and cauliflower has 87% less calories than chicken - cauliflower has 25 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, chicken is much heavier in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Chicken has a macronutrient ratio of 49:0:51 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken | Cauliflower | |
|---|---|---|
| Protein | 49% | 25% |
| Carbohydrates | ~ | 66% |
| Fat | 51% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and chicken are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Cauliflower has signficantly more dietary fiber than chicken - cauliflower has 2g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Chicken has less sugar than cauliflower - cauliflower has 1.9g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Chicken is an excellent source of protein and it has 11 times more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Cauliflower has 22.9 times less saturated fat than chicken - cauliflower has 0.13g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and cauliflower are low in trans fat - chicken has 0.09g of trans fat per 100 grams and cauliflower does not contain significant amounts.
cholesterol
Cauliflower has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and cauliflower does not contain significant amounts.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than chicken - cauliflower has 48.2mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin E
Cauliflower and chicken contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Cauliflower and chicken contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, cauliflower contains more folate.
| Chicken | Cauliflower | |
|---|---|---|
| Thiamin | 0.121 MG | 0.05 MG |
| Riboflavin | 0.302 MG | 0.06 MG |
| Niacin | 7.107 MG | 0.507 MG |
| Pantothenic acid | 1.327 MG | 0.667 MG |
| Vitamin B6 | 0.538 MG | 0.184 MG |
| Folate | 2 UG | 57 UG |
| Vitamin B12 | 0.51 UG | ~ |
Minerals
calcium
Cauliflower has 175% more calcium than chicken - cauliflower has 22mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Chicken has 121% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both cauliflower and chicken are high in potassium. Chicken has 126% more potassium than cauliflower - cauliflower has 299mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA), DHA and DPA than cauliflower per 100 grams.
| Chicken | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.1 G | 0.015 G |
| DHA | 0.031 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.016 G | ~ |
| Total | 0.155 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than cauliflower per 100 grams.
| Chicken | Cauliflower | |
|---|---|---|
| other omega 6 | 0.008 G | 0.003 G |
| linoleic acid | 1.818 G | 0.016 G |
| Total | 1.826 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 Chicken or Cauliflower .
Note: The specific food items compared are: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Cauliflower (Cauliflower, raw) .
Cooked Chicken 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 chicken contain more calories in 100 grams?Chicken is high in calories and cauliflower has 90% less calories than chicken - cauliflower has 25 calories in 100g and chicken has 189 calories.
Is cauliflower or chicken better for protein?
Chicken is a fantastic source of protein and it has 11 times more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and chicken has 23.3g of protein.
Does cauliflower or chicken have more carbohydrates?
By weight, both cauliflower and chicken are low in carbohydrates - cauliflower has 5g of carbs for 100g and chicken has no carbs..
Does cauliflower or chicken contain more potassium?
Both cauliflower and chicken are high in potassium. Chicken has 130% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and chicken has 677mg of potassium.