Tumeric vs. Cauliflower
Nutrition comparison of Tumeric and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tumeric
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tumeric and cauliflower:
- Both cauliflower and tumeric are high in potassium.
- Cauliflower has 13.1 times less saturated fat than tumeric.
- Cauliflower is an excellent source of Vitamin C.
- Tumeric has more riboflavin and niacin, however, cauliflower contains more folate.
- Tumeric is a great source of protein.
- Tumeric is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Tumeric (Spices, turmeric, ground) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tumeric is high in calories and cauliflower has 92% less calories than tumeric - cauliflower has 25 calories per 100 grams and tumeric has 312 calories.
For macronutrient ratios, tumeric is lighter in protein, heavier in carbs and similar to cauliflower for fat. Tumeric has a macronutrient ratio of 12:79:9 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tumeric | Cauliflower | |
|---|---|---|
| Protein | 12% | 26% |
| Carbohydrates | 79% | 66% |
| Fat | 9% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Tumeric is high in carbohydrates and cauliflower has 93% less carbohydrates than tumeric - cauliflower has 5g of total carbs per 100 grams and tumeric has 67.1g of carbohydrates.
dietary fiber
Tumeric is an excellent source of dietary fiber and it has 10 times more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and tumeric has 22.7g of dietary fiber.
sugar
Cauliflower and tumeric contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and tumeric has 3.2g of sugar.
Protein
protein
Tumeric is a great source of protein and it has 404% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and tumeric has 9.7g of protein.
Fat
saturated fat
Cauliflower has 13.1 times less saturated fat than tumeric - cauliflower has 0.13g of saturated fat per 100 grams and tumeric has 1.8g of saturated fat.
trans fat
Both tumeric and cauliflower are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and cauliflower does not contain significant amounts.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 67 times more Vitamin C than tumeric - cauliflower has 48.2mg of Vitamin C per 100 grams and tumeric has 0.7mg of Vitamin C.
Vitamin E
Tumeric has 54 times more Vitamin E than cauliflower - cauliflower has 0.08mg of Vitamin E per 100 grams and tumeric has 4.4mg of Vitamin E.
Vitamin K
Cauliflower and tumeric contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and tumeric has 13.4ug of Vitamin K.
The B Vitamins
Tumeric has more riboflavin and niacin, however, cauliflower contains more folate. Both tumeric and cauliflower contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Tumeric | Cauliflower | |
|---|---|---|
| Thiamin | 0.058 MG | 0.05 MG |
| Riboflavin | 0.15 MG | 0.06 MG |
| Niacin | 1.35 MG | 0.507 MG |
| Pantothenic acid | 0.542 MG | 0.667 MG |
| Vitamin B6 | 0.107 MG | 0.184 MG |
| Folate | 20 UG | 57 UG |
Minerals
calcium
Tumeric is an excellent source of calcium and it has 664% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and tumeric has 168mg of calcium.
iron
Tumeric is an excellent source of iron and it has 129 times more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and tumeric has 55mg of iron.
potassium
Both cauliflower and tumeric are high in potassium. Tumeric has 596% more potassium than cauliflower - cauliflower has 299mg of potassium per 100 grams and tumeric has 2080mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tumeric has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Tumeric | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.015 G |
| Total | 0.084 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, tumeric has more linoleic acid than cauliflower per 100 grams.
| Tumeric | Cauliflower | |
|---|---|---|
| other omega 6 | 0.097 G | 0.003 G |
| linoleic acid | 0.672 G | 0.016 G |
| Total | 0.769 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: Tumeric (Spices, turmeric, ground) and Cauliflower (Cauliflower, raw) .
Tumeric g
()
|
Daily Values (%) |
Cauliflower 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 cauliflower or tumeric contain more calories in 100 grams?Tumeric is high in calories and cauliflower has 90% less calories than tumeric - cauliflower has 25 calories in 100g and tumeric has 312 calories.
Does cauliflower or tumeric have more carbohydrates?
By weight, tumeric is high in carbohydrates and cauliflower has 90% fewer carbohydrates than tumeric - cauliflower has 5g of carbs for 100g and tumeric has 67.1g of carbohydrates.
Does cauliflower or tumeric contain more calcium?
Tumeric is a rich source of calcium and it has 660% more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and tumeric has 168mg of calcium.
Does cauliflower or tumeric contain more iron?
Tumeric is an abundant source of iron and it has 129 times more iron than cauliflower - cauliflower has 0.42mg of iron in 100 grams and tumeric has 55mg of iron.
Does cauliflower or tumeric contain more potassium?
Both cauliflower and tumeric are high in potassium. Tumeric has 600% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and tumeric has 2080mg of potassium.