Kiwi vs. Cauliflower
Nutrition comparison of Kiwi and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and cauliflower:
- Both kiwi and cauliflower are high in Vitamin C and potassium.
- Cauliflower has 3.7 times less sugar than kiwi.
- Cauliflower has 59% less calories than kiwi.
- Cauliflower has 66% less carbohydrates than kiwi.
- Cauliflower has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Kiwi is a great source of dietary fiber.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 59% less calories than kiwi - kiwi has 61 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, kiwi is lighter in protein, much heavier in carbs and similar to cauliflower for fat. Kiwi has a macronutrient ratio of 7:87:7 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Cauliflower | |
|---|---|---|
| Protein | 7% | 26% |
| Carbohydrates | 87% | 66% |
| Fat | 7% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 66% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 50% more dietary fiber than cauliflower - kiwi has 3g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Cauliflower has 3.7 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Kiwi and cauliflower contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both kiwi and cauliflower are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both kiwi and cauliflower are high in Vitamin C. Kiwi has 92% more Vitamin C than cauliflower - kiwi has 92.7mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Kiwi and cauliflower contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Kiwi and cauliflower contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Kiwi has 160% more Vitamin K than cauliflower - kiwi has 40.3ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both kiwi and cauliflower contain significant amounts of niacin.
| Kiwi | Cauliflower | |
|---|---|---|
| Thiamin | 0.027 MG | 0.05 MG |
| Riboflavin | 0.025 MG | 0.06 MG |
| Niacin | 0.341 MG | 0.507 MG |
| Pantothenic acid | 0.183 MG | 0.667 MG |
| Vitamin B6 | 0.063 MG | 0.184 MG |
| Folate | 25 UG | 57 UG |
Minerals
calcium
Kiwi has 55% more calcium than cauliflower - kiwi has 34mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Kiwi and cauliflower contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both kiwi and cauliflower are high in potassium. Kiwi has a little more potassium (4%) than cauliflower by weight - kiwi has 312mg 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, kiwi has more luteolin and kaempferol than cauliflower per 100 grams, however, cauliflower contains more quercetin than kiwi per 100 grams.
| Kiwi | Cauliflower | |
|---|---|---|
| luteolin | 0.74 mg | 0.09 mg |
| kaempferol | 1.03 mg | 0.36 mg |
| Quercetin | 0.04 mg | 0.54 mg |
| apigenin | ~ | 0.03 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kiwi has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Kiwi | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.015 G |
| Total | 0.042 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than cauliflower per 100 grams.
| Kiwi | Cauliflower | |
|---|---|---|
| linoleic acid | 0.246 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.246 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: Kiwi (Kiwifruit, green, raw) and Cauliflower (Cauliflower, raw) .
Kiwi 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 kiwi or cauliflower contain more calories in 100 grams?Cauliflower has 60% less calories than kiwi - kiwi has 61 calories in 100g and cauliflower has 25 calories.
Does kiwi or cauliflower have more carbohydrates?
By weight, cauliflower has 70% fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does kiwi or cauliflower contain more potassium?
Both kiwi and cauliflower are high in potassium. Kiwi has a little more potassium ( 0%) than cauliflower by weight - kiwi has 312mg of potassium in 100 grams and cauliflower has 299mg of potassium.