Grapefruit vs. Cauliflower
Nutrition comparison of Grapefruit and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and cauliflower:
- Both cauliflower and grapefruit are high in Vitamin C.
- Cauliflower has 72% less sugar than grapefruit.
- Cauliflower has more niacin, pantothenic acid, Vitamin B6 and folate.
- Cauliflower is a great source of potassium.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower and grapefruit contain similar amounts of calories - cauliflower has 25 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Grapefruit has a macronutrient ratio of 7:91:2 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Cauliflower | |
|---|---|---|
| Protein | 7% | 25% |
| Carbohydrates | 91% | 66% |
| Fat | 2% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower and grapefruit contain similar amounts of carbs - cauliflower has 5g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Cauliflower and grapefruit contain similar amounts of dietary fiber - cauliflower has 2g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Cauliflower has 72% less sugar than grapefruit - cauliflower has 1.9g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Cauliflower and grapefruit contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both cauliflower and grapefruit are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Both cauliflower and grapefruit are high in Vitamin C. Cauliflower has 54% more Vitamin C than grapefruit - cauliflower has 48.2mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has more Vitamin A than cauliflower - grapefruit has 58ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and grapefruit contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Cauliflower has more Vitamin K than grapefruit - cauliflower has 15.5ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Cauliflower has more niacin, pantothenic acid, Vitamin B6 and folate. Both grapefruit and cauliflower contain significant amounts of thiamin and riboflavin.
| Grapefruit | Cauliflower | |
|---|---|---|
| Thiamin | 0.043 MG | 0.05 MG |
| Riboflavin | 0.031 MG | 0.06 MG |
| Niacin | 0.204 MG | 0.507 MG |
| Pantothenic acid | 0.262 MG | 0.667 MG |
| Vitamin B6 | 0.053 MG | 0.184 MG |
| Folate | 13 UG | 57 UG |
Minerals
calcium
Cauliflower and grapefruit contain similar amounts of calcium - cauliflower has 22mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Cauliflower and grapefruit contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Cauliflower is a great source of potassium and it has 121% more potassium than grapefruit - cauliflower has 299mg of potassium per 100 grams and grapefruit has 135mg 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, grapefruit has more luteolin than cauliflower per 100 grams, however, cauliflower contains more kaempferol than grapefruit per 100 grams. Both grapefruit and cauliflower contain significant amounts of quercetin.
| Grapefruit | Cauliflower | |
|---|---|---|
| luteolin | 0.6 mg | 0.09 mg |
| kaempferol | 0.01 mg | 0.36 mg |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.33 mg | 0.54 mg |
| apigenin | ~ | 0.03 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, both grapefruit and cauliflower contain small amounts of lutein + zeaxanthin.
| Grapefruit | Cauliflower | |
|---|---|---|
| beta-carotene | 686 UG | ~ |
| alpha-carotene | 3 UG | ~ |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapefruit and cauliflower contain significant amounts of alpha linoleic acid (ALA).
| Grapefruit | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.015 G |
| Total | 0.008 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, both grapefruit and cauliflower contain small amounts of linoleic acid.
| Grapefruit | Cauliflower | |
|---|---|---|
| linoleic acid | 0.029 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.029 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 Grapefruit or Cauliflower .
Note: The specific food items compared are: Grapefruit (Grapefruit, raw, pink and red, all areas) and Cauliflower (Cauliflower, raw) .
Grapefruit g
()
|
Daily Values (%) |
Cauliflower g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 grapefruit contain more calories in 100 grams?Cauliflower and grapefruit contain similar amounts of calories - cauliflower has 25 calories in 100g and grapefruit has 42 calories.
Does cauliflower or grapefruit have more carbohydrates?
By weight, cauliflower and grapefruit contain similar amounts of carbs - cauliflower has 5g of carbs for 100g and grapefruit has 10.7g of carbohydrates.