Cauliflower vs. Kale
Nutrition comparison of Cauliflower and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and kale:
- Both kale and cauliflower are high in Vitamin C and potassium.
- Kale has more riboflavin.
- Kale is an excellent source of Vitamin A, Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kale and cauliflower contain similar amounts of calories - kale has 35 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, cauliflower is much heavier in carbs, much lighter in fat and similar to kale for protein. Cauliflower has a macronutrient ratio of 26:66:8 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Kale | |
|---|---|---|
| Protein | 26% | 28% |
| Carbohydrates | 66% | 41% |
| Fat | 8% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and cauliflower are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Kale is an excellent source of dietary fiber and it has 105% more dietary fiber than cauliflower - kale has 4.1g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Kale and cauliflower contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Kale and cauliflower contain similar amounts of protein - kale has 2.9g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both kale and cauliflower are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both kale and cauliflower are high in Vitamin C. Kale has 94% more Vitamin C than cauliflower - kale has 93.4mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than cauliflower - kale has 241ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Kale and cauliflower contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 24 times more Vitamin K than cauliflower - kale has 389.6ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Kale has more riboflavin. Both cauliflower and kale contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Cauliflower | Kale | |
|---|---|---|
| Thiamin | 0.05 MG | 0.113 MG |
| Riboflavin | 0.06 MG | 0.347 MG |
| Niacin | 0.507 MG | 1.18 MG |
| Pantothenic acid | 0.667 MG | 0.37 MG |
| Vitamin B6 | 0.184 MG | 0.147 MG |
| Folate | 57 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 10 times more calcium than cauliflower - kale has 254mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Kale has 281% more iron than cauliflower - kale has 1.6mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both kale and cauliflower are high in potassium. Kale has 16% more potassium than cauliflower - kale has 348mg of potassium per 100 grams and cauliflower has 299mg 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,
| Cauliflower | Kale | |
|---|---|---|
| apigenin | 0.03 mg | ~ |
| luteolin | 0.09 mg | ~ |
| kaempferol | 0.36 mg | 46.8 mg |
| Quercetin | 0.54 mg | 22.58 mg |
| isorhamnetin | ~ | 23.6 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Cauliflower | Kale | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.378 G |
| Total | 0.015 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than cauliflower per 100 grams.
| Cauliflower | Kale | |
|---|---|---|
| other omega 6 | ~ | 0.003 G |
| linoleic acid | 0.016 G | 0.291 G |
| Total | 0.016 G | 0.294 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 Kale (Kale, raw) .
Cauliflower g
()
|
Daily Values (%) |
Kale 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 kale or cauliflower contain more calories in 100 grams?Kale and cauliflower contain similar amounts of calories - kale has 35 calories in 100g and cauliflower has 25 calories.
Does kale or cauliflower have more carbohydrates?
By weight, both kale and cauliflower are low in carbohydrates - kale has 4.4g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does kale or cauliflower contain more calcium?
Kale is a rich source of calcium and it has 10 times more calcium than cauliflower - kale has 254mg of calcium in 100 grams and cauliflower has 22mg of calcium.
Does kale or cauliflower contain more potassium?
Both kale and cauliflower are high in potassium. Kale has 20% more potassium than cauliflower - kale has 348mg of potassium in 100 grams and cauliflower has 299mg of potassium.