Grapes vs. Cauliflower
Nutrition comparison of Grapes and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and cauliflower:
- Cauliflower has 64% less calories than grape.
- Cauliflower has 7.1 times less sugar than grape.
- Cauliflower has 73% less carbohydrates than grape.
- Cauliflower has more niacin, pantothenic acid and folate.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 64% less calories than grape - cauliflower has 25 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is much lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Grapes has a macronutrient ratio of 4:95:2 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Cauliflower | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 95% | 66% |
| Fat | 2% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 73% less carbohydrates than grape - cauliflower has 5g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Cauliflower has 122% more dietary fiber than grape - cauliflower has 2g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Cauliflower has 7.1 times less sugar than grape - cauliflower has 1.9g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Cauliflower and grapes contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both cauliflower and grapes are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 14 times more Vitamin C than grape - cauliflower has 48.2mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Grapes and cauliflower contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and grapes contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Cauliflower and grapes contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Cauliflower has more niacin, pantothenic acid and folate. Both grapes and cauliflower contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Grapes | Cauliflower | |
|---|---|---|
| Thiamin | 0.069 MG | 0.05 MG |
| Riboflavin | 0.07 MG | 0.06 MG |
| Niacin | 0.188 MG | 0.507 MG |
| Pantothenic acid | 0.05 MG | 0.667 MG |
| Vitamin B6 | 0.086 MG | 0.184 MG |
| Folate | 2 UG | 57 UG |
Minerals
calcium
Cauliflower has 120% more calcium than grape - cauliflower has 22mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Cauliflower and grapes contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Cauliflower is a great source of potassium and it has 57% more potassium than grape - cauliflower has 299mg of potassium per 100 grams and grape has 191mg 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,
| Grapes | Cauliflower | |
|---|---|---|
| beta-carotene | 39 UG | ~ |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both grapes and cauliflower contain significant amounts of alpha linoleic acid (ALA).
| Grapes | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.015 G |
| Total | 0.011 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, both grapes and cauliflower contain small amounts of linoleic acid.
| Grapes | Cauliflower | |
|---|---|---|
| linoleic acid | 0.037 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Cauliflower (Cauliflower, raw) .
Grapes 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 grapes contain more calories in 100 grams?Cauliflower has 60% less calories than grape - cauliflower has 25 calories in 100g and grape has 69 calories.
Does cauliflower or grapes have more carbohydrates?
By weight, cauliflower has 70% fewer carbohydrates than grape - cauliflower has 5g of carbs for 100g and grape has 18.1g of carbohydrates.