Oats vs. Cauliflower
Nutrition comparison of Oats and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and cauliflower:
- Both oats and cauliflower are high in potassium.
- Cauliflower has 8.3 times less saturated fat than oat.
- Cauliflower is an excellent source of Vitamin C.
- Oat has more thiamin, riboflavin and pantothenic acid.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and cauliflower has 94% less calories than oat - oat has 389 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, oats is lighter in protein, heavier in fat and similar to cauliflower for carbs. Oats has a macronutrient ratio of 17:67:16 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Cauliflower | |
|---|---|---|
| Protein | 17% | 26% |
| Carbohydrates | 67% | 66% |
| Fat | 16% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and cauliflower has 93% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 430% more dietary fiber than cauliflower - oat has 10.6g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Oat has less sugar than cauliflower - cauliflower has 1.9g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 780% more protein than cauliflower - oat has 16.9g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Cauliflower has 8.3 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than oat - cauliflower has 48.2mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin E
Cauliflower and oats contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Cauliflower has more Vitamin K than oat - cauliflower has 15.5ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin and pantothenic acid. Both oats and cauliflower contain significant amounts of niacin, Vitamin B6 and folate.
| Oats | Cauliflower | |
|---|---|---|
| Thiamin | 0.763 MG | 0.05 MG |
| Riboflavin | 0.139 MG | 0.06 MG |
| Niacin | 0.961 MG | 0.507 MG |
| Pantothenic acid | 1.349 MG | 0.667 MG |
| Vitamin B6 | 0.119 MG | 0.184 MG |
| Folate | 56 UG | 57 UG |
Minerals
calcium
Oat is a great source of calcium and it has 145% more calcium than cauliflower - oat has 54mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Oat is an excellent source of iron and it has 10 times more iron than cauliflower - oat has 4.7mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both oats and cauliflower are high in potassium. Oat has 43% more potassium than cauliflower - oat has 429mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Oats | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.015 G |
| Total | 0.111 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than cauliflower per 100 grams.
| Oats | Cauliflower | |
|---|---|---|
| linoleic acid | 2.424 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Cauliflower (Cauliflower, raw) .
Oats 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 oats or cauliflower contain more calories in 100 grams?Oat is high in calories and cauliflower has 90% less calories than oat - oat has 389 calories in 100g and cauliflower has 25 calories.
Does oats or cauliflower have more carbohydrates?
By weight, oat is high in carbohydrates and cauliflower has 90% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does oats or cauliflower contain more iron?
Oat is an abundant source of iron and it has 10 times more iron than cauliflower - oat has 4.7mg of iron in 100 grams and cauliflower has 0.42mg of iron.
Does oats or cauliflower contain more potassium?
Both oats and cauliflower are high in potassium. Oat has 40% more potassium than cauliflower - oat has 429mg of potassium in 100 grams and cauliflower has 299mg of potassium.