Cauliflower vs. Cucumber
Nutrition comparison of Cauliflower and Cucumber
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
cucumber
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and cucumber:
- Cauliflower has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cauliflower has signficantly more dietary fiber than cucumber.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Cucumber (Cucumber, with peel, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cucumber and cauliflower contain similar amounts of calories - cucumber has 15 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, cauliflower is heavier in protein, lighter in carbs and similar to cucumber for fat. Cauliflower has a macronutrient ratio of 26:66:8 and for cucumber, 15:80:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Cucumber | |
|---|---|---|
| Protein | 26% | 15% |
| Carbohydrates | 66% | 80% |
| Fat | 8% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Both cucumber and cauliflower are low in carbohydrates - cucumber has 3.6g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Cauliflower has signficantly more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Cucumber and cauliflower contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Cucumber and cauliflower contain similar amounts of protein - cucumber has 0.65g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both cucumber and cauliflower are low in saturated fat - cucumber has 0.04g 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 16 times more Vitamin C than cucumber - cucumber has 2.8mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Cucumber and cauliflower contain similar amounts of Vitamin A - cucumber has 5ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cucumber and cauliflower contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Cucumber and cauliflower contain similar amounts of Vitamin K - cucumber has 16.4ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both cauliflower and cucumber contain significant amounts of riboflavin.
| Cauliflower | Cucumber | |
|---|---|---|
| Thiamin | 0.05 MG | 0.027 MG |
| Riboflavin | 0.06 MG | 0.033 MG |
| Niacin | 0.507 MG | 0.098 MG |
| Pantothenic acid | 0.667 MG | 0.259 MG |
| Vitamin B6 | 0.184 MG | 0.04 MG |
| Folate | 57 UG | 7 UG |
Minerals
calcium
Cucumber and cauliflower contain similar amounts of calcium - cucumber has 16mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Cucumber and cauliflower contain similar amounts of iron - cucumber has 0.28mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 103% more potassium than cucumber - cucumber has 147mg 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,
| Cauliflower | Cucumber | |
|---|---|---|
| apigenin | 0.03 mg | ~ |
| luteolin | 0.09 mg | ~ |
| kaempferol | 0.36 mg | 0.13 mg |
| Quercetin | 0.54 mg | 0.04 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 | Cucumber | |
|---|---|---|
| lutein + zeaxanthin | 1 UG | 23 UG |
| beta-carotene | ~ | 45 UG |
| alpha-carotene | ~ | 11 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cauliflower has more alpha linoleic acid (ALA) than cucumber per 100 grams.
| Cauliflower | Cucumber | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.005 G |
| Total | 0.015 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, both cauliflower and cucumber contain small amounts of linoleic acid.
| Cauliflower | Cucumber | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.028 G |
| Total | 0.019 G | 0.028 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 Cucumber (Cucumber, with peel, raw) .
Cauliflower g
()
|
Daily Values (%) |
Cucumber 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 cucumber or cauliflower contain more calories in 100 grams?Cucumber and cauliflower contain similar amounts of calories - cucumber has 15 calories in 100g and cauliflower has 25 calories.
Does cucumber or cauliflower have more carbohydrates?
By weight, both cucumber and cauliflower are low in carbohydrates - cucumber has 3.6g of carbs for 100g and cauliflower has 5g of carbohydrates.