Cauliflower vs. Kimchi
Nutrition comparison of Cauliflower and Kimchi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
kimchi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and kimchi:
- Cauliflower has more thiamin and pantothenic acid, however, kimchi contains more riboflavin.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
- Kimchi is a great source of iron.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower and kimchi contain similar amounts of calories - cauliflower has 25 calories per 100 grams and kimchi has 15 calories.
For macronutrient ratios, cauliflower is heavier in carbs, lighter in fat and similar to kimchi for protein. Cauliflower has a macronutrient ratio of 26:66:8 and for kimchi, 24:51:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Kimchi | |
|---|---|---|
| Protein | 26% | 24% |
| Carbohydrates | 66% | 51% |
| Fat | 8% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and kimchi are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and kimchi has 2.4g of carbohydrates.
dietary fiber
Cauliflower and kimchi contain similar amounts of dietary fiber - cauliflower has 2g of dietary fiber per 100 grams and kimchi has 1.6g of dietary fiber.
sugar
Cauliflower and kimchi contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and kimchi has 1.1g of sugar.
Protein
protein
Cauliflower and kimchi contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and kimchi has 1.1g of protein.
Fat
saturated fat
Both cauliflower and kimchi are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and kimchi has 0.07g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than kimchi - cauliflower has 48.2mg of Vitamin C per 100 grams and kimchi does not contain significant amounts.
Vitamin A
Kimchi and cauliflower contain similar amounts of Vitamin A - kimchi has 5ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and kimchi contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and kimchi has 0.11mg of Vitamin E.
Vitamin K
Kimchi has 181% more Vitamin K than cauliflower - cauliflower has 15.5ug of Vitamin K per 100 grams and kimchi has 43.6ug of Vitamin K.
The B Vitamins
Cauliflower has more thiamin and pantothenic acid, however, kimchi contains more riboflavin. Both cauliflower and kimchi contain significant amounts of niacin, Vitamin B6 and folate.
| Cauliflower | Kimchi | |
|---|---|---|
| Thiamin | 0.05 MG | 0.01 MG |
| Riboflavin | 0.06 MG | 0.21 MG |
| Niacin | 0.507 MG | 1.1 MG |
| Pantothenic acid | 0.667 MG | ~ |
| Vitamin B6 | 0.184 MG | 0.213 MG |
| Folate | 57 UG | 52 UG |
Minerals
calcium
Kimchi has 50% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and kimchi has 33mg of calcium.
iron
Kimchi is a great source of iron and it has 495% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and kimchi has 2.5mg of iron.
potassium
Cauliflower is a great source of potassium and it has 98% more potassium than kimchi - cauliflower has 299mg of potassium per 100 grams and kimchi has 151mg 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,
| Cauliflower | Kimchi | |
|---|---|---|
| lutein + zeaxanthin | 1 UG | 49 UG |
| beta-carotene | ~ | 55 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kimchi has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Cauliflower | Kimchi | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.137 G |
| Total | 0.015 G | 0.137 G |
omega 6s
Comparing omega-6 fatty acids, kimchi has more linoleic acid than cauliflower per 100 grams.
| Cauliflower | Kimchi | |
|---|---|---|
| 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 Kimchi (Cabbage, kimchi) .
Cauliflower g
()
|
Daily Values (%) |
Kimchi 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 kimchi contain more calories in 100 grams?Cauliflower and kimchi contain similar amounts of calories - cauliflower has 25 calories in 100g and kimchi has 15 calories.
Does cauliflower or kimchi have more carbohydrates?
By weight, both cauliflower and kimchi are low in carbohydrates - cauliflower has 5g of carbs for 100g and kimchi has 2.4g of carbohydrates.