Lemon vs. Cauliflower
Nutrition comparison of Lemon and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
lemon
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lemon and cauliflower:
- Both lemon and cauliflower are high in Vitamin C.
- Cauliflower has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cauliflower is a great source of potassium.
- Lemon is a great source of dietary fiber.
USDA sources for nutritional information: Lemon (Lemons, raw, without peel) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon and cauliflower contain similar amounts of calories - lemon has 29 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, lemon is lighter in protein, heavier in carbs and similar to cauliflower for fat. Lemon has a macronutrient ratio of 10:84:6 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lemon | Cauliflower | |
|---|---|---|
| Protein | 10% | 26% |
| Carbohydrates | 84% | 66% |
| Fat | 6% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon and cauliflower contain similar amounts of carbs - lemon has 9.3g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Lemon is a great source of dietary fiber and it has 40% more dietary fiber than cauliflower - lemon has 2.8g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Lemon and cauliflower contain similar amounts of sugar - lemon has 2.5g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Lemon and cauliflower contain similar amounts of protein - lemon has 1.1g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both lemon and cauliflower are low in saturated fat - lemon has 0.04g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both lemon and cauliflower are high in Vitamin C. Lemon has a little more Vitamin C (10%) than cauliflower by weight - lemon has 53mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Lemon and cauliflower contain similar amounts of Vitamin A - lemon has 1ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Lemon and cauliflower contain similar amounts of Vitamin E - lemon has 0.15mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Cauliflower has more Vitamin K than lemon - cauliflower has 15.5ug of Vitamin K per 100 grams and lemon does not contain significant amounts.
The B Vitamins
Cauliflower has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both lemon and cauliflower contain significant amounts of thiamin.
| Lemon | Cauliflower | |
|---|---|---|
| Thiamin | 0.04 MG | 0.05 MG |
| Riboflavin | 0.02 MG | 0.06 MG |
| Niacin | 0.1 MG | 0.507 MG |
| Pantothenic acid | 0.19 MG | 0.667 MG |
| Vitamin B6 | 0.08 MG | 0.184 MG |
| Folate | 11 UG | 57 UG |
Minerals
calcium
Lemon and cauliflower contain similar amounts of calcium - lemon has 26mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Lemon and cauliflower contain similar amounts of iron - lemon has 0.6mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 117% more potassium than lemon - lemon has 138mg 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, lemon has more luteolin, myricetin and quercetin than cauliflower per 100 grams, however, cauliflower contains more kaempferol than lemon per 100 grams.
| Lemon | Cauliflower | |
|---|---|---|
| luteolin | 1.9 mg | 0.09 mg |
| kaempferol | 0.03 mg | 0.36 mg |
| myricetin | 0.5 mg | ~ |
| Quercetin | 1.14 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 lemon and cauliflower contain small amounts of lutein + zeaxanthin.
| Lemon | Cauliflower | |
|---|---|---|
| beta-carotene | 3 UG | ~ |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 11 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both lemon and cauliflower contain significant amounts of alpha linoleic acid (ALA).
| Lemon | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.015 G |
| Total | 0.026 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, lemon has more linoleic acid than cauliflower per 100 grams.
| Lemon | Cauliflower | |
|---|---|---|
| linoleic acid | 0.063 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.063 G | 0.019 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: Lemon (Lemons, raw, without peel) and Cauliflower (Cauliflower, raw) .
Lemon g
()
|
Daily Values (%) |
Cauliflower 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 lemon or cauliflower contain more calories in 100 grams?Lemon and cauliflower contain similar amounts of calories - lemon has 29 calories in 100g and cauliflower has 25 calories.
Does lemon or cauliflower have more carbohydrates?
By weight, lemon and cauliflower contain similar amounts of carbs - lemon has 9.3g of carbs for 100g and cauliflower has 5g of carbohydrates.