Chicken Breast vs. Cauliflower
Nutrition comparison of Cooked Chicken Breast and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken breast
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken breast and cauliflower:
- Both cauliflower and chicken breast are high in potassium.
- Cauliflower has signficantly more dietary fiber than chicken breast.
- Cauliflower is an excellent source of Vitamin C.
- Chicken breast has more niacin, Vitamin B6 and Vitamin B12, however, cauliflower contains more folate.
- Chicken breast is an excellent source of protein.
- For omega-3 fatty acids, chicken breast has more dha than cauliflower.
USDA sources for nutritional information: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and cauliflower has 85% less calories than chicken breast - cauliflower has 25 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, chicken breast is much heavier in protein, much lighter in carbs and heavier in fat compared to cauliflower per calorie. Chicken breast has a macronutrient ratio of 79:0:21 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Breast | Cauliflower | |
|---|---|---|
| Protein | 79% | 26% |
| Carbohydrates | ~ | 66% |
| Fat | 21% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and chicken breast are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Cauliflower has signficantly more dietary fiber than chicken breast - cauliflower has 2g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than cauliflower - cauliflower has 1.9g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 15 times more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Cauliflower and chicken breast contain similar amounts of saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Cauliflower has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and cauliflower does not contain significant amounts.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than chicken breast - cauliflower has 48.2mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast has more Vitamin A than cauliflower - chicken breast has 6ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than cauliflower - chicken breast has 5iu of Vitamin D per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and chicken breast contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Cauliflower and chicken breast contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Chicken breast has more niacin, Vitamin B6 and Vitamin B12, however, cauliflower contains more folate. Both chicken breast and cauliflower contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Chicken Breast | Cauliflower | |
|---|---|---|
| Thiamin | 0.07 MG | 0.05 MG |
| Riboflavin | 0.114 MG | 0.06 MG |
| Niacin | 13.712 MG | 0.507 MG |
| Pantothenic acid | 0.965 MG | 0.667 MG |
| Vitamin B6 | 0.6 MG | 0.184 MG |
| Folate | 4 UG | 57 UG |
| Vitamin B12 | 0.34 UG | ~ |
Minerals
calcium
Cauliflower and chicken breast contain similar amounts of calcium - cauliflower has 22mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Chicken breast has 148% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both cauliflower and chicken breast are high in potassium. Cauliflower has 17% more potassium than chicken breast - cauliflower has 299mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken breast has more DHA than cauliflower per 100 grams. Both chicken breast and cauliflower contain significant amounts of alpha linoleic acid (ALA).
| Chicken Breast | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.03 G | 0.015 G |
| DHA | 0.02 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.01 G | ~ |
| Total | 0.07 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than cauliflower per 100 grams.
| Chicken Breast | Cauliflower | |
|---|---|---|
| linoleic acid | 0.59 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.59 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: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Cauliflower (Cauliflower, raw) .
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Chicken breast is high in calories and cauliflower has 90% less calories than chicken breast - cauliflower has 25 calories in 100g and chicken breast has 165 calories.
Is cauliflower or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 15 times more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and chicken breast has 31g of protein.
Does cauliflower or chicken breast have more carbohydrates?
By weight, both cauliflower and chicken breast are low in carbohydrates - cauliflower has 5g of carbs for 100g and chicken breast has no carbs..
Does cauliflower or chicken breast contain more potassium?
Both cauliflower and chicken breast are high in potassium. Cauliflower has 20% more potassium than chicken breast - cauliflower has 299mg of potassium in 100 grams and chicken breast has 256mg of potassium.