Cauliflower vs. Serrano Pepper
Nutrition comparison of Cauliflower and Serrano Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
serrano pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and serrano pepper:
- Both serrano pepper and cauliflower are high in Vitamin C and potassium.
- Serrano pepper has more niacin and Vitamin B6, however, cauliflower contains more pantothenic acid and folate.
- Serrano pepper is an excellent source of dietary fiber.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Serrano Pepper (Peppers, serrano, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Serrano pepper and cauliflower contain similar amounts of calories - serrano pepper has 32 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, cauliflower is heavier in protein, lighter in carbs and similar to serrano pepper for fat. Cauliflower has a macronutrient ratio of 26:66:8 and for serrano pepper, 18:71:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Serrano Pepper | |
|---|---|---|
| Protein | 26% | 18% |
| Carbohydrates | 66% | 71% |
| Fat | 8% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Serrano pepper and cauliflower contain similar amounts of carbs - serrano pepper has 6.7g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Serrano pepper is an excellent source of dietary fiber and it has 85% more dietary fiber than cauliflower - serrano pepper has 3.7g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Serrano pepper and cauliflower contain similar amounts of sugar - serrano pepper has 3.8g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Serrano pepper and cauliflower contain similar amounts of protein - serrano pepper has 1.7g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both serrano pepper and cauliflower are low in saturated fat - serrano pepper has 0.06g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both serrano pepper and cauliflower are high in Vitamin C. Cauliflower has a little more Vitamin C (7%) than serrano pepper by weight - serrano pepper has 44.9mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Serrano pepper has more Vitamin A than cauliflower - serrano pepper has 47ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Serrano pepper and cauliflower contain similar amounts of Vitamin E - serrano pepper has 0.69mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Serrano pepper and cauliflower contain similar amounts of Vitamin K - serrano pepper has 11.8ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Serrano pepper has more niacin and Vitamin B6, however, cauliflower contains more pantothenic acid and folate. Both cauliflower and serrano pepper contain significant amounts of thiamin and riboflavin.
| Cauliflower | Serrano Pepper | |
|---|---|---|
| Thiamin | 0.05 MG | 0.054 MG |
| Riboflavin | 0.06 MG | 0.081 MG |
| Niacin | 0.507 MG | 1.537 MG |
| Pantothenic acid | 0.667 MG | 0.2 MG |
| Vitamin B6 | 0.184 MG | 0.505 MG |
| Folate | 57 UG | 23 UG |
Minerals
calcium
Cauliflower has 100% more calcium than serrano pepper - serrano pepper has 11mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Serrano pepper has 105% more iron than cauliflower - serrano pepper has 0.86mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both serrano pepper and cauliflower are high in potassium. Serrano pepper is very similar to cauliflower for potassium - serrano pepper has 305mg 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, serrano pepper has more luteolin and quercetin than cauliflower per 100 grams, however, cauliflower contains more kaempferol than serrano pepper per 100 grams.
| Cauliflower | Serrano Pepper | |
|---|---|---|
| apigenin | 0.03 mg | ~ |
| luteolin | 0.09 mg | 4.14 mg |
| kaempferol | 0.36 mg | ~ |
| Quercetin | 0.54 mg | 15.98 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,
| Cauliflower | Serrano Pepper | |
|---|---|---|
| lutein + zeaxanthin | 1 UG | 544 UG |
| beta-carotene | ~ | 534 UG |
| alpha-carotene | ~ | 18 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cauliflower has more alpha linoleic acid (ALA) than serrano pepper per 100 grams.
| Cauliflower | Serrano Pepper | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.006 G |
| Total | 0.015 G | 0.006 G |
omega 6s
Comparing omega-6 fatty acids, serrano pepper has more linoleic acid than cauliflower per 100 grams.
| Cauliflower | Serrano Pepper | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.216 G |
| Total | 0.019 G | 0.216 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 Serrano Pepper (Peppers, serrano, raw) .
Cauliflower g
()
|
Daily Values (%) |
Serrano Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| 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 serrano pepper or cauliflower contain more calories in 100 grams?Serrano pepper and cauliflower contain similar amounts of calories - serrano pepper has 32 calories in 100g and cauliflower has 25 calories.
Does serrano pepper or cauliflower have more carbohydrates?
By weight, serrano pepper and cauliflower contain similar amounts of carbs - serrano pepper has 6.7g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does serrano pepper or cauliflower contain more potassium?
Both serrano pepper and cauliflower are high in potassium. Serrano pepper is very similar to cauliflower for potassium - serrano pepper has 305mg of potassium in 100 grams and cauliflower has 299mg of potassium.