Egg vs. Cauliflower
Nutrition comparison of Egg and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and cauliflower:
- Cauliflower has 23 times less saturated fat than egg.
- Cauliflower has signficantly more dietary fiber than egg.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
- Egg has more riboflavin, pantothenic acid and Vitamin B12, however, cauliflower contains more niacin.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and cauliflower has 83% less calories than egg - cauliflower has 25 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Egg has a macronutrient ratio of 36:2:62 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Cauliflower | |
|---|---|---|
| Protein | 36% | 26% |
| Carbohydrates | 2% | 66% |
| Fat | 62% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and egg are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Cauliflower has signficantly more dietary fiber than egg - cauliflower has 2g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Cauliflower and egg contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 554% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Cauliflower has 23 times less saturated fat than egg - cauliflower has 0.13g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and cauliflower are low in trans fat - egg has 0.04g of trans fat per 100 grams and cauliflower does not contain significant amounts.
cholesterol
Egg is high in cholesterol and cauliflower has less cholesterol than egg - egg has 372mg 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 egg - cauliflower has 48.2mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than cauliflower - egg has 160ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than cauliflower - egg has 82iu of Vitamin D per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and egg contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Cauliflower and egg contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid and Vitamin B12, however, cauliflower contains more niacin. Both egg and cauliflower contain significant amounts of thiamin, Vitamin B6 and folate.
| Egg | Cauliflower | |
|---|---|---|
| Thiamin | 0.04 MG | 0.05 MG |
| Riboflavin | 0.457 MG | 0.06 MG |
| Niacin | 0.075 MG | 0.507 MG |
| Pantothenic acid | 1.533 MG | 0.667 MG |
| Vitamin B6 | 0.17 MG | 0.184 MG |
| Folate | 47 UG | 57 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Egg is a great source of calcium and it has 155% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Egg has 317% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Cauliflower is a great source of potassium and it has 117% more potassium than egg - cauliflower has 299mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than cauliflower per 100 grams.
| Egg | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.015 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than cauliflower per 100 grams.
| Egg | Cauliflower | |
|---|---|---|
| other omega 6 | 0.003 G | 0.003 G |
| linoleic acid | 1.555 G | 0.016 G |
| Total | 1.558 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: Egg (Egg, whole, raw, fresh) and Cauliflower (Cauliflower, raw) .
Egg 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 egg contain more calories in 100 grams?Egg is high in calories and cauliflower has 80% less calories than egg - cauliflower has 25 calories in 100g and egg has 143 calories.
Is cauliflower or egg better for protein?
Egg is a fantastic source of protein and it has 550% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and egg has 12.6g of protein.
Does cauliflower or egg have more carbohydrates?
By weight, both cauliflower and egg are low in carbohydrates - cauliflower has 5g of carbs for 100g and egg has 0.72g of carbohydrates.