Raspberries vs. Cauliflower
Nutrition comparison of Raspberries and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and cauliflower:
- Both raspberries and cauliflower are high in Vitamin C.
- Cauliflower has 52% less calories than raspberry.
- Cauliflower has 58% less carbohydrates than raspberry.
- Cauliflower has more Vitamin B6 and folate.
- Cauliflower is a great source of potassium.
- Raspberry is an excellent source of dietary fiber.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 52% less calories than raspberry - raspberry has 52 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, raspberries is lighter in protein, heavier in carbs and similar to cauliflower for fat. Raspberries has a macronutrient ratio of 8:82:10 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Cauliflower | |
|---|---|---|
| Protein | 8% | 26% |
| Carbohydrates | 82% | 66% |
| Fat | 10% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 58% less carbohydrates than raspberry - raspberry has 11.9g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 225% more dietary fiber than cauliflower - raspberry has 6.5g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Raspberries and cauliflower contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Raspberries and cauliflower contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both raspberries and cauliflower are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both raspberries and cauliflower are high in Vitamin C. Cauliflower has 84% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Raspberries and cauliflower contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Raspberries and cauliflower contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Raspberries and cauliflower contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more Vitamin B6 and folate. Both raspberries and cauliflower contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Raspberries | Cauliflower | |
|---|---|---|
| Thiamin | 0.032 MG | 0.05 MG |
| Riboflavin | 0.038 MG | 0.06 MG |
| Niacin | 0.598 MG | 0.507 MG |
| Pantothenic acid | 0.329 MG | 0.667 MG |
| Vitamin B6 | 0.055 MG | 0.184 MG |
| Folate | 21 UG | 57 UG |
Minerals
calcium
Raspberries and cauliflower contain similar amounts of calcium - raspberry has 25mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Raspberries and cauliflower contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 98% more potassium than raspberry - raspberry has 151mg 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 raspberries and cauliflower contain significant amounts of quercetin.
| Raspberries | Cauliflower | |
|---|---|---|
| kaempferol | 0.06 mg | 0.36 mg |
| Quercetin | 1.05 mg | 0.54 mg |
| apigenin | ~ | 0.03 mg |
| luteolin | ~ | 0.09 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,
| Raspberries | Cauliflower | |
|---|---|---|
| beta-carotene | 12 UG | ~ |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 136 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raspberry has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Raspberries | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.015 G |
| Total | 0.126 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than cauliflower per 100 grams.
| Raspberries | Cauliflower | |
|---|---|---|
| linoleic acid | 0.249 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Cauliflower (Cauliflower, raw) .
Raspberries 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 raspberries or cauliflower contain more calories in 100 grams?Cauliflower has 50% less calories than raspberry - raspberry has 52 calories in 100g and cauliflower has 25 calories.
Does raspberries or cauliflower have more carbohydrates?
By weight, cauliflower has 60% fewer carbohydrates than raspberry - raspberry has 11.9g of carbs for 100g and cauliflower has 5g of carbohydrates.