Greek Yogurt vs. Cauliflower

Nutrition comparison of Greek Yogurt and Cauliflower

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus cauliflower (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and cauliflower:

  • Cauliflower has 66% less calories than greek yogurt.
  • Cauliflower has 8.4 times less saturated fat than greek yogurt.
  • Cauliflower has signficantly more dietary fiber than greek yogurt.
  • Cauliflower is a great source of potassium.
  • Cauliflower is an excellent source of Vitamin C.
  • Greek yogurt has more riboflavin and Vitamin B12, however, cauliflower contains more niacin, Vitamin B6 and folate.
  • Greek yogurt has signficantly more Vitamin A than cauliflower.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
Detailed nutritional comparison of greek yogurt and cauliflower is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Cauliflower src

Calories and Carbs

calories

Cauliflower has 66% less calories than greek yogurt - cauliflower has 25 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to cauliflower per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Cauliflower
Protein 55% 26%
Carbohydrates 22% 66%
Fat 24% 8%
Alcohol ~ ~

carbohydrates

Both cauliflower and greek yogurt are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Cauliflower has signficantly more dietary fiber than greek yogurt - cauliflower has 2g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Cauliflower and greek yogurt contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 418% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Cauliflower has 8.4 times less saturated fat than greek yogurt - cauliflower has 0.13g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both greek yogurt and cauliflower are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and cauliflower does not contain significant amounts.

cholesterol

Cauliflower has less cholesterol than greek yogurt - greek yogurt has 10mg 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 59 times more Vitamin C than greek yogurt - cauliflower has 48.2mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than cauliflower - greek yogurt has 90ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.

Vitamin E

Cauliflower and greek yogurt contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Cauliflower and greek yogurt contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

Greek yogurt has more riboflavin and Vitamin B12, however, cauliflower contains more niacin, Vitamin B6 and folate. Both greek yogurt and cauliflower contain significant amounts of thiamin and pantothenic acid.

Greek Yogurt Cauliflower
Thiamin 0.044 MG 0.05 MG
Riboflavin 0.233 MG 0.06 MG
Niacin 0.197 MG 0.507 MG
Pantothenic acid 0.47 MG 0.667 MG
Vitamin B6 0.055 MG 0.184 MG
Folate 12 UG 57 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 423% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Cauliflower and greek yogurt contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Cauliflower is a great source of potassium and it has 112% more potassium than greek yogurt - cauliflower has 299mg of potassium per 100 grams and greek yogurt has 141mg 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, both greek yogurt and cauliflower contain small amounts of lutein + zeaxanthin.

Greek Yogurt Cauliflower
beta-carotene 6 UG ~
lutein + zeaxanthin 1 UG 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cauliflower has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Greek Yogurt Cauliflower
alpha linoleic acid 0.007 G 0.015 G
Total 0.007 G 0.015 G

omega 6s

Comparing omega-6 fatty acids, greek yogurt has more linoleic acid than cauliflower per 100 grams.

Greek Yogurt Cauliflower
other omega 6 0.003 G 0.003 G
linoleic acid 0.065 G 0.016 G
Total 0.068 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Cauliflower (Cauliflower, raw) .

Greek Yogurt g

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FAQ

Does cauliflower or greek yogurt contain more calories in 100 grams?
Cauliflower has 70% less calories than greek yogurt - cauliflower has 25 calories in 100g and greek yogurt has 73 calories.

Is cauliflower or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 420% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and greek yogurt has 10g of protein.

Does cauliflower or greek yogurt have more carbohydrates?
By weight, both cauliflower and greek yogurt are low in carbohydrates - cauliflower has 5g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.

Does cauliflower or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 420% more calcium than cauliflower - cauliflower has 22mg of calcium in 100 grams and greek yogurt has 115mg of calcium.