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:
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 25:66:9 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Cauliflower | Edamame | |
---|---|---|
Protein | 25% | 37% |
Carbohydrates | 66% | 27% |
Fat | 9% | 36% |
Alcohol | ~ | ~ |
Edamame and cauliflower contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
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.
Edamame and cauliflower contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and cauliflower has 1.9g of sugar.
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.
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.
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.
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.
Edamame has more Vitamin A than cauliflower - edamame has 15ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cauliflower or Edamame .
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 | |||