Cauliflower vs. Edamame
Nutrition comparison of Cauliflower and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and edamame:
- Both edamame and cauliflower are high in potassium.
- Cauliflower is an excellent source of Vitamin C.
- Edamame has more thiamin, riboflavin and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and cauliflower has 79% less calories than edamame - edamame has 121 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, cauliflower is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Cauliflower has a macronutrient ratio of 26:66:8 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Edamame | |
|---|---|---|
| Protein | 26% | 37% |
| Carbohydrates | 66% | 27% |
| Fat | 8% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and cauliflower contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 160% more dietary fiber than cauliflower - edamame has 5.2g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Edamame and cauliflower contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Edamame is a great source of protein and it has 520% more protein than cauliflower - edamame has 11.9g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both edamame and cauliflower are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
trans fat
Both edamame and cauliflower are low in trans fat - edamame has 0.01g 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 690% more Vitamin C than edamame - edamame has 6.1mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Edamame has more Vitamin A than cauliflower - edamame has 15ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Edamame and cauliflower contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Edamame and cauliflower contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin and folate. Both cauliflower and edamame contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Cauliflower | Edamame | |
|---|---|---|
| Thiamin | 0.05 MG | 0.2 MG |
| Riboflavin | 0.06 MG | 0.155 MG |
| Niacin | 0.507 MG | 0.915 MG |
| Pantothenic acid | 0.667 MG | 0.395 MG |
| Vitamin B6 | 0.184 MG | 0.1 MG |
| Folate | 57 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 186% more calcium than cauliflower - edamame has 63mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Edamame is a great source of iron and it has 440% more iron than cauliflower - edamame has 2.3mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both edamame and cauliflower are high in potassium. Edamame has 46% more potassium than cauliflower - edamame has 436mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Antioxidants and Phytonutrients
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 | Edamame | |
|---|---|---|
| lutein + zeaxanthin | 1 UG | 1619 UG |
| beta-carotene | ~ | 175 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, edamame has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Cauliflower | Edamame | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.358 G |
| EPA | ~ | 0.003 G |
| Total | 0.015 G | 0.361 G |
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than cauliflower per 100 grams.
| Cauliflower | Edamame | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 0.016 G | 1.792 G |
| Total | 0.016 G | 1.794 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 Edamame (Edamame, frozen, prepared) .
Cauliflower g
()
|
Daily Values (%) |
Edamame 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 edamame or cauliflower contain more calories in 100 grams?Edamame is high in calories and cauliflower has 80% less calories than edamame - edamame has 121 calories in 100g and cauliflower has 25 calories.
Is edamame or cauliflower better for protein?
Edamame is a great source of protein and it has 520% more protein than cauliflower - edamame has 11.9g of protein per 100 grams and cauliflower has 1.9g of protein.
Does edamame or cauliflower have more carbohydrates?
By weight, edamame and cauliflower contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does edamame or cauliflower contain more calcium?
Edamame is a rich source of calcium and it has 190% more calcium than cauliflower - edamame has 63mg of calcium in 100 grams and cauliflower has 22mg of calcium.
Does edamame or cauliflower contain more potassium?
Both edamame and cauliflower are high in potassium. Edamame has 50% more potassium than cauliflower - edamame has 436mg of potassium in 100 grams and cauliflower has 299mg of potassium.