Oatmeal vs. Cauliflower
Nutrition comparison of Oatmeal and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and cauliflower:
- Both cauliflower and oatmeal are high in potassium.
- Cauliflower is an excellent source of Vitamin C.
- Oatmeal has more thiamin and riboflavin, however, cauliflower contains more pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and cauliflower has 93% less calories than oatmeal - cauliflower has 25 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, heavier in fat and similar to cauliflower for carbs. Oatmeal has a macronutrient ratio of 17:69:15 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Cauliflower | |
|---|---|---|
| Protein | 17% | 26% |
| Carbohydrates | 69% | 66% |
| Fat | 15% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and cauliflower has 93% less carbohydrates than oatmeal - cauliflower has 5g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has 390% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Cauliflower and oatmeal contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 733% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Cauliflower and oatmeal contain similar amounts of saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than oatmeal - cauliflower has 48.2mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Cauliflower and oatmeal contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Cauliflower has more Vitamin K than oatmeal - cauliflower has 15.5ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and riboflavin, however, cauliflower contains more pantothenic acid. Both oatmeal and cauliflower contain significant amounts of niacin, Vitamin B6 and folate.
| Oatmeal | Cauliflower | |
|---|---|---|
| Thiamin | 0.73 MG | 0.05 MG |
| Riboflavin | 0.14 MG | 0.06 MG |
| Niacin | 0.78 MG | 0.507 MG |
| Pantothenic acid | ~ | 0.667 MG |
| Vitamin B6 | 0.12 MG | 0.184 MG |
| Folate | 32 UG | 57 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 136% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 900% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both cauliflower and oatmeal are high in potassium. Oatmeal has 17% more potassium than cauliflower - cauliflower has 299mg of potassium per 100 grams and oatmeal has 350mg of potassium.
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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Cauliflower (Cauliflower, raw) .
Oatmeal 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 cauliflower or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and cauliflower has 90% less calories than oatmeal - cauliflower has 25 calories in 100g and oatmeal has 367 calories.
Does cauliflower or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and cauliflower has 90% fewer carbohydrates than oatmeal - cauliflower has 5g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does cauliflower or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 900% more iron than cauliflower - cauliflower has 0.42mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does cauliflower or oatmeal contain more potassium?
Both cauliflower and oatmeal are high in potassium. Oatmeal has 20% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and oatmeal has 350mg of potassium.