Olive Oil vs. Cauliflower
Nutrition comparison of Olive Oil and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and cauliflower:
- Cauliflower has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cauliflower has signficantly more dietary fiber than olive oil.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and cauliflower has 97% less calories than olive oil - cauliflower has 25 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is much lighter in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Cauliflower | |
|---|---|---|
| Protein | ~ | 25% |
| Carbohydrates | ~ | 66% |
| Fat | 100% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and olive oil are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Cauliflower has signficantly more dietary fiber than olive oil - cauliflower has 2g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than cauliflower - cauliflower has 1.9g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Cauliflower has more protein than olive oil - cauliflower has 1.9g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and cauliflower has 99% less saturated fat than olive oil - cauliflower has 0.13g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than olive oil - cauliflower has 48.2mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 178 times more Vitamin E than cauliflower - cauliflower has 0.08mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Olive oil has 288% more Vitamin K than cauliflower - cauliflower has 15.5ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Cauliflower has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Cauliflower | |
|---|---|---|
| Thiamin | ~ | 0.05 MG |
| Riboflavin | ~ | 0.06 MG |
| Niacin | ~ | 0.507 MG |
| Pantothenic acid | ~ | 0.667 MG |
| Vitamin B6 | ~ | 0.184 MG |
| Folate | ~ | 57 UG |
Minerals
calcium
Cauliflower has 21 times more calcium than olive oil - cauliflower has 22mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Cauliflower and olive oil contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Cauliflower is a great source of potassium and it has 298 times more potassium than olive oil - cauliflower has 299mg of potassium per 100 grams and olive oil has 1mg 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, both olive oil and cauliflower contain small amounts of apigenin and luteolin.
| Olive Oil | Cauliflower | |
|---|---|---|
| apigenin | 0.09 mg | 0.03 mg |
| luteolin | 0.12 mg | 0.09 mg |
| kaempferol | ~ | 0.36 mg |
| Quercetin | ~ | 0.54 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Olive Oil | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.015 G |
| Total | 0.761 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than cauliflower per 100 grams.
| Olive Oil | Cauliflower | |
|---|---|---|
| other omega 6 | 0.414 G | 0.003 G |
| linoleic acid | 9.762 G | 0.016 G |
| Total | 10.176 G | 0.019 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Olive Oil or Cauliflower .
Note: The specific food items compared are: Olive Oil (Oil, olive, salad or cooking) and Cauliflower (Cauliflower, raw) .
Olive Oil 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 olive oil contain more calories in 100 grams?Olive oil is high in calories and cauliflower has 100% less calories than olive oil - cauliflower has 25 calories in 100g and olive oil has 884 calories.
Does cauliflower or olive oil have more carbohydrates?
By weight, both cauliflower and olive oil are low in carbohydrates - cauliflower has 5g of carbs for 100g and olive oil has no carbs..