Dates vs. Cauliflower

Nutrition comparison of Dates and Cauliflower


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of dates versus cauliflower (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in dates and cauliflower:

  • Both dates and cauliflower are high in potassium.
  • Cauliflower is an excellent source of Vitamin C.
  • Date has more niacin, however, cauliflower contains more folate.
  • Date is an excellent source of calcium and dietary fiber.
Detailed nutritional comparison of dates and cauliflower is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Dates (Dates, medjool) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Dates src
Image of Cauliflower src

Calories and Carbs

calories

Date is high in calories and cauliflower has 91% less calories than date - date has 277 calories per 100 grams and cauliflower has 25 calories.

For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Dates has a macronutrient ratio of 2:98:0 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Dates Cauliflower
Protein 2% 26%
Carbohydrates 98% 66%
Fat ~ 8%
Alcohol ~ ~

carbohydrates

Date is high in carbohydrates and cauliflower has 93% less carbohydrates than date - date has 75g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.

dietary fiber

Date is an excellent source of dietary fiber and it has 235% more dietary fiber than cauliflower - date has 6.7g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.

sugar

Date is high in sugar and cauliflower has 97% less sugar than date - date has 66.5g of sugar per 100 grams and cauliflower has 1.9g of sugar.

Protein

protein

Dates and cauliflower contain similar amounts of protein - date has 1.8g of protein per 100 grams and cauliflower has 1.9g of protein.

Fat

saturated fat

Both cauliflower and dates are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and date does not contain significant amounts.

Vitamins

Vitamin C

Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than date - cauliflower has 48.2mg of Vitamin C per 100 grams and date does not contain significant amounts.

Vitamin A

Date has more Vitamin A than cauliflower - date has 7ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.

Vitamin E

Cauliflower and dates contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and date does not contain significant amounts.

Vitamin K

Dates and cauliflower contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.

The B Vitamins

Date has more niacin, however, cauliflower contains more folate. Both dates and cauliflower contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.

Dates Cauliflower
Thiamin 0.05 MG 0.05 MG
Riboflavin 0.06 MG 0.06 MG
Niacin 1.61 MG 0.507 MG
Pantothenic acid 0.805 MG 0.667 MG
Vitamin B6 0.249 MG 0.184 MG
Folate 15 UG 57 UG

Minerals

calcium

Date is an excellent source of calcium and it has 191% more calcium than cauliflower - date has 64mg of calcium per 100 grams and cauliflower has 22mg of calcium.

iron

Date has 114% more iron than cauliflower - date has 0.9mg of iron per 100 grams and cauliflower has 0.42mg of iron.

potassium

Both dates and cauliflower are high in potassium. Date has 133% more potassium than cauliflower - date has 696mg of potassium per 100 grams and cauliflower has 299mg of potassium.

Antioxidants and Phytonutrients

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,

Dates Cauliflower
beta-carotene 89 UG ~
lutein + zeaxanthin 23 UG 1 UG



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: Dates (Dates, medjool) and Cauliflower (Cauliflower, raw) .

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FAQ

Does dates or cauliflower contain more calories in 100 grams?
Date is high in calories and cauliflower has 90% less calories than date - date has 277 calories in 100g and cauliflower has 25 calories.

Does dates or cauliflower have more carbohydrates?
By weight, date is high in carbohydrates and cauliflower has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and cauliflower has 5g of carbohydrates.

Does dates or cauliflower contain more calcium?
Date is a rich source of calcium and it has 190% more calcium than cauliflower - date has 64mg of calcium in 100 grams and cauliflower has 22mg of calcium.

Does dates or cauliflower contain more potassium?
Both dates and cauliflower are high in potassium. Date has 130% more potassium than cauliflower - date has 696mg of potassium in 100 grams and cauliflower has 299mg of potassium.