Plums vs. Cauliflower
Nutrition comparison of Plums and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and cauliflower:
- Cauliflower has 4.1 times less sugar than plum.
- Cauliflower has 56% less carbohydrates than plum.
- Cauliflower has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Plums (Plums, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 46% less calories than plum - plum has 46 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, plums is lighter in protein, much heavier in carbs and similar to cauliflower for fat. Plums has a macronutrient ratio of 6:89:5 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Cauliflower | |
|---|---|---|
| Protein | 6% | 26% |
| Carbohydrates | 89% | 66% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 56% less carbohydrates than plum - plum has 11.4g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Cauliflower has 43% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Cauliflower has 4.1 times less sugar than plum - plum has 9.9g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Plums and cauliflower contain similar amounts of protein - plum has 0.7g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both plums and cauliflower are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 407% more Vitamin C than plum - plum has 9.5mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Plum has more Vitamin A than cauliflower - plum has 17ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Plums and cauliflower contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Plums and cauliflower contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both plums and cauliflower contain significant amounts of thiamin and niacin.
| Plums | Cauliflower | |
|---|---|---|
| Thiamin | 0.028 MG | 0.05 MG |
| Riboflavin | 0.026 MG | 0.06 MG |
| Niacin | 0.417 MG | 0.507 MG |
| Pantothenic acid | 0.135 MG | 0.667 MG |
| Vitamin B6 | 0.029 MG | 0.184 MG |
| Folate | 5 UG | 57 UG |
Minerals
calcium
Cauliflower has 267% more calcium than plum - plum has 6mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Plums and cauliflower contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 90% more potassium than plum - plum has 157mg 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, both plums and cauliflower contain significant amounts of quercetin.
| Plums | Cauliflower | |
|---|---|---|
| Quercetin | 0.9 mg | 0.54 mg |
| apigenin | ~ | 0.03 mg |
| luteolin | ~ | 0.09 mg |
| kaempferol | ~ | 0.36 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both plums and cauliflower contain small amounts of linoleic acid.
| Plums | Cauliflower | |
|---|---|---|
| linoleic acid | 0.044 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.044 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: Plums (Plums, raw) and Cauliflower (Cauliflower, raw) .
Plums 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 plums or cauliflower contain more calories in 100 grams?Cauliflower has 50% less calories than plum - plum has 46 calories in 100g and cauliflower has 25 calories.
Does plums or cauliflower have more carbohydrates?
By weight, cauliflower has 60% fewer carbohydrates than plum - plum has 11.4g of carbs for 100g and cauliflower has 5g of carbohydrates.