Cauliflower vs. Jalapeno
Nutrition comparison of Cauliflower and Jalapeno
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
jalapeno
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and jalapeno:
- Both jalapeno and cauliflower are high in Vitamin C and potassium.
- Jalapeno has more niacin and Vitamin B6, however, cauliflower contains more pantothenic acid.
- Jalapeno is a great source of dietary fiber.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Jalapeno (Peppers, jalapeno, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Jalapeno and cauliflower contain similar amounts of calories - jalapeno has 29 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, cauliflower is heavier in protein, lighter in carbs and similar to jalapeno for fat. Cauliflower has a macronutrient ratio of 26:66:8 and for jalapeno, 11:80:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Jalapeno | |
|---|---|---|
| Protein | 26% | 11% |
| Carbohydrates | 66% | 80% |
| Fat | 8% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Jalapeno and cauliflower contain similar amounts of carbs - jalapeno has 6.5g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Jalapeno is a great source of dietary fiber and it has 40% more dietary fiber than cauliflower - jalapeno has 2.8g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Jalapeno and cauliflower contain similar amounts of sugar - jalapeno has 4.1g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Jalapeno and cauliflower contain similar amounts of protein - jalapeno has 0.91g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both jalapeno and cauliflower are low in saturated fat - jalapeno has 0.09g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both jalapeno and cauliflower are high in Vitamin C. Jalapeno has 146% more Vitamin C than cauliflower - jalapeno has 118.6mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Jalapeno has more Vitamin A than cauliflower - jalapeno has 54ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Jalapeno has 43 times more Vitamin E than cauliflower - jalapeno has 3.6mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Jalapeno and cauliflower contain similar amounts of Vitamin K - jalapeno has 18.5ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Jalapeno has more niacin and Vitamin B6, however, cauliflower contains more pantothenic acid. Both cauliflower and jalapeno contain significant amounts of thiamin, riboflavin and folate.
| Cauliflower | Jalapeno | |
|---|---|---|
| Thiamin | 0.05 MG | 0.04 MG |
| Riboflavin | 0.06 MG | 0.07 MG |
| Niacin | 0.507 MG | 1.28 MG |
| Pantothenic acid | 0.667 MG | 0.315 MG |
| Vitamin B6 | 0.184 MG | 0.419 MG |
| Folate | 57 UG | 27 UG |
Minerals
calcium
Cauliflower has 83% more calcium than jalapeno - jalapeno has 12mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Jalapeno and cauliflower contain similar amounts of iron - jalapeno has 0.25mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both jalapeno and cauliflower are high in potassium. Cauliflower has 21% more potassium than jalapeno - jalapeno has 248mg 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, jalapeno has more luteolin and quercetin than cauliflower per 100 grams, however, cauliflower contains more kaempferol than jalapeno per 100 grams.
| Cauliflower | Jalapeno | |
|---|---|---|
| apigenin | 0.03 mg | ~ |
| luteolin | 0.09 mg | 1.34 mg |
| kaempferol | 0.36 mg | ~ |
| Quercetin | 0.54 mg | 5.07 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,
| Cauliflower | Jalapeno | |
|---|---|---|
| lutein + zeaxanthin | 1 UG | 861 UG |
| beta-carotene | ~ | 561 UG |
| alpha-carotene | ~ | 67 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jalapeno has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Cauliflower | Jalapeno | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.05 G |
| Total | 0.015 G | 0.05 G |
omega 6s
Comparing omega-6 fatty acids, jalapeno has more linoleic acid than cauliflower per 100 grams.
| Cauliflower | Jalapeno | |
|---|---|---|
| other omega 6 | 0.003 G | 0.004 G |
| linoleic acid | 0.016 G | 0.062 G |
| Total | 0.019 G | 0.066 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 Jalapeno (Peppers, jalapeno, raw) .
Cauliflower g
()
|
Daily Values (%) |
Jalapeno 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 jalapeno or cauliflower contain more calories in 100 grams?Jalapeno and cauliflower contain similar amounts of calories - jalapeno has 29 calories in 100g and cauliflower has 25 calories.
Does jalapeno or cauliflower have more carbohydrates?
By weight, jalapeno and cauliflower contain similar amounts of carbs - jalapeno has 6.5g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does jalapeno or cauliflower contain more potassium?
Both jalapeno and cauliflower are high in potassium. Cauliflower has 20% more potassium than jalapeno - jalapeno has 248mg of potassium in 100 grams and cauliflower has 299mg of potassium.