Cauliflower vs. Garlic
Nutrition comparison of Cauliflower and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and garlic:
- Both garlic and cauliflower are high in Vitamin C and potassium.
- Garlic has more thiamin and Vitamin B6, however, cauliflower contains more folate.
- Garlic is an excellent source of calcium.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and cauliflower has 83% less calories than garlic - garlic has 149 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, cauliflower is heavier in protein, lighter in carbs and heavier in fat compared to garlic per calorie. Cauliflower has a macronutrient ratio of 26:66:8 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Garlic | |
|---|---|---|
| Protein | 26% | 16% |
| Carbohydrates | 66% | 82% |
| Fat | 8% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and cauliflower has 85% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Garlic and cauliflower contain similar amounts of dietary fiber - garlic has 2.1g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Garlic and cauliflower contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Garlic has 231% more protein than cauliflower - garlic has 6.4g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both garlic and cauliflower are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both garlic and cauliflower are high in Vitamin C. Cauliflower has 54% more Vitamin C than garlic - garlic has 31.2mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Garlic and cauliflower contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Garlic and cauliflower contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Garlic and cauliflower contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Garlic has more thiamin and Vitamin B6, however, cauliflower contains more folate. Both cauliflower and garlic contain significant amounts of riboflavin, niacin and pantothenic acid.
| Cauliflower | Garlic | |
|---|---|---|
| Thiamin | 0.05 MG | 0.2 MG |
| Riboflavin | 0.06 MG | 0.11 MG |
| Niacin | 0.507 MG | 0.7 MG |
| Pantothenic acid | 0.667 MG | 0.596 MG |
| Vitamin B6 | 0.184 MG | 1.235 MG |
| Folate | 57 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 723% more calcium than cauliflower - garlic has 181mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Garlic has 305% more iron than cauliflower - garlic has 1.7mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both garlic and cauliflower are high in potassium. Garlic has 34% more potassium than cauliflower - garlic has 401mg 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, both cauliflower and garlic contain significant amounts of kaempferol.
| Cauliflower | Garlic | |
|---|---|---|
| apigenin | 0.03 mg | ~ |
| luteolin | 0.09 mg | ~ |
| kaempferol | 0.36 mg | 0.26 mg |
| Quercetin | 0.54 mg | 1.74 mg |
| myricetin | ~ | 1.61 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, both cauliflower and garlic contain small amounts of lutein + zeaxanthin.
| Cauliflower | Garlic | |
|---|---|---|
| lutein + zeaxanthin | 1 UG | 16 UG |
| beta-carotene | ~ | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cauliflower and garlic contain significant amounts of alpha linoleic acid (ALA).
| Cauliflower | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.02 G |
| Total | 0.015 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than cauliflower per 100 grams.
| Cauliflower | Garlic | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.229 G |
| Total | 0.019 G | 0.229 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 Garlic (Garlic, raw) .
Cauliflower g
()
|
Daily Values (%) |
Garlic 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 garlic or cauliflower contain more calories in 100 grams?Garlic is high in calories and cauliflower has 80% less calories than garlic - garlic has 149 calories in 100g and cauliflower has 25 calories.
Does garlic or cauliflower have more carbohydrates?
By weight, garlic is high in carbohydrates and cauliflower has 90% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does garlic or cauliflower contain more calcium?
Garlic is a rich source of calcium and it has 720% more calcium than cauliflower - garlic has 181mg of calcium in 100 grams and cauliflower has 22mg of calcium.
Does garlic or cauliflower contain more potassium?
Both garlic and cauliflower are high in potassium. Garlic has 30% more potassium than cauliflower - garlic has 401mg of potassium in 100 grams and cauliflower has 299mg of potassium.