Cauliflower vs. Chili Pepper
Nutrition comparison of Cauliflower and Chili Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
chili pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and chili pepper:
- Both cauliflower and chili pepper are high in Vitamin C and potassium.
- Cauliflower has more pantothenic acid and folate.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Chili Pepper (Peppers, hot chili, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower and chili pepper contain similar amounts of calories - cauliflower has 25 calories per 100 grams and chili pepper has 40 calories.
For macronutrient ratios, cauliflower is heavier in protein, lighter in carbs and heavier in fat compared to chili pepper per calorie. Cauliflower has a macronutrient ratio of 26:66:8 and for chili pepper, 17:79:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Chili Pepper | |
|---|---|---|
| Protein | 26% | 17% |
| Carbohydrates | 66% | 79% |
| Fat | 8% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower and chili pepper contain similar amounts of carbs - cauliflower has 5g of total carbs per 100 grams and chili pepper has 9.5g of carbohydrates.
dietary fiber
Cauliflower has 33% more dietary fiber than chili pepper - cauliflower has 2g of dietary fiber per 100 grams and chili pepper has 1.5g of dietary fiber.
sugar
Cauliflower and chili pepper contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and chili pepper has 5.1g of sugar.
Protein
protein
Cauliflower and chili pepper contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and chili pepper has 2g of protein.
Fat
saturated fat
Both cauliflower and chili pepper are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and chili pepper has 0.02g of saturated fat.
Vitamins
Vitamin C
Both cauliflower and chili pepper are high in Vitamin C. Chili pepper has 403% more Vitamin C than cauliflower - cauliflower has 48.2mg of Vitamin C per 100 grams and chili pepper has 242.5mg of Vitamin C.
Vitamin A
Chili pepper has more Vitamin A than cauliflower - chili pepper has 59ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and chili pepper contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and chili pepper has 0.69mg of Vitamin E.
Vitamin K
Cauliflower and chili pepper contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and chili pepper has 14.3ug of Vitamin K.
The B Vitamins
Cauliflower has more pantothenic acid and folate. Both cauliflower and chili pepper contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Cauliflower | Chili Pepper | |
|---|---|---|
| Thiamin | 0.05 MG | 0.09 MG |
| Riboflavin | 0.06 MG | 0.09 MG |
| Niacin | 0.507 MG | 0.95 MG |
| Pantothenic acid | 0.667 MG | 0.061 MG |
| Vitamin B6 | 0.184 MG | 0.278 MG |
| Folate | 57 UG | 23 UG |
Minerals
calcium
Cauliflower and chili pepper contain similar amounts of calcium - cauliflower has 22mg of calcium per 100 grams and chili pepper has 18mg of calcium.
iron
Chili pepper has 186% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and chili pepper has 1.2mg of iron.
potassium
Both cauliflower and chili pepper are high in potassium. Chili pepper has 14% more potassium than cauliflower - cauliflower has 299mg of potassium per 100 grams and chili pepper has 340mg 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, chili pepper has more apigenin, luteolin, quercetin and myricetin than cauliflower per 100 grams, however, cauliflower contains more kaempferol than chili pepper per 100 grams.
| Cauliflower | Chili Pepper | |
|---|---|---|
| apigenin | 0.03 mg | 1.4 mg |
| luteolin | 0.09 mg | 3.87 mg |
| kaempferol | 0.36 mg | ~ |
| Quercetin | 0.54 mg | 14.7 mg |
| myricetin | ~ | 1.2 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,
| Cauliflower | Chili Pepper | |
|---|---|---|
| lutein + zeaxanthin | 1 UG | 725 UG |
| beta-carotene | ~ | 671 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cauliflower has more alpha linoleic acid (ALA) than chili pepper per 100 grams.
| Cauliflower | Chili Pepper | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.005 G |
| Total | 0.015 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, chili pepper has more linoleic acid than cauliflower per 100 grams.
| Cauliflower | Chili Pepper | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.104 G |
| Total | 0.019 G | 0.104 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: Cauliflower (Cauliflower, raw) and Chili Pepper (Peppers, hot chili, green, raw) .
Cauliflower g
()
|
Daily Values (%) |
Chili Pepper 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 chili pepper contain more calories in 100 grams?Cauliflower and chili pepper contain similar amounts of calories - cauliflower has 25 calories in 100g and chili pepper has 40 calories.
Does cauliflower or chili pepper have more carbohydrates?
By weight, cauliflower and chili pepper contain similar amounts of carbs - cauliflower has 5g of carbs for 100g and chili pepper has 9.5g of carbohydrates.
Does cauliflower or chili pepper contain more potassium?
Both cauliflower and chili pepper are high in potassium. Chili pepper has 10% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and chili pepper has 340mg of potassium.