Orange Juice vs. Cauliflower
Nutrition comparison of Orange Juice and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and cauliflower:
- Both orange juice and cauliflower are high in Vitamin C.
- Cauliflower has 3.4 times less sugar than orange juice.
- Cauliflower has more pantothenic acid and Vitamin B6.
- Cauliflower has signficantly more dietary fiber than orange juice.
- Cauliflower is a great source of potassium.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (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
Cauliflower has 44% less calories than orange juice - orange juice has 45 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, orange juice is lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Orange juice has a macronutrient ratio of 6:90:4 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Cauliflower | |
|---|---|---|
| Protein | 6% | 26% |
| Carbohydrates | 90% | 66% |
| Fat | 4% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and cauliflower contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Cauliflower has signficantly more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Cauliflower has 3.4 times less sugar than orange juice - orange juice has 8.4g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Orange juice and cauliflower contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both orange juice and cauliflower are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both orange juice and cauliflower are high in Vitamin C. Orange juice has a little more Vitamin C (4%) than cauliflower by weight - orange juice has 50mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Orange juice has more Vitamin A than cauliflower - orange juice has 10ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Orange juice and cauliflower contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Orange juice and cauliflower contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more pantothenic acid and Vitamin B6. Both orange juice and cauliflower contain significant amounts of thiamin, riboflavin, niacin and folate.
| Orange Juice | Cauliflower | |
|---|---|---|
| Thiamin | 0.09 MG | 0.05 MG |
| Riboflavin | 0.03 MG | 0.06 MG |
| Niacin | 0.4 MG | 0.507 MG |
| Pantothenic acid | 0.19 MG | 0.667 MG |
| Vitamin B6 | 0.04 MG | 0.184 MG |
| Folate | 30 UG | 57 UG |
Minerals
calcium
Cauliflower has 100% more calcium than orange juice - orange juice has 11mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Orange juice and cauliflower contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 50% more potassium than orange juice - orange juice has 200mg 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,
| Orange Juice | Cauliflower | |
|---|---|---|
| myricetin | 0.05 mg | ~ |
| Quercetin | 0.25 mg | 0.54 mg |
| apigenin | ~ | 0.03 mg |
| luteolin | ~ | 0.09 mg |
| kaempferol | ~ | 0.36 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,
| Orange Juice | Cauliflower | |
|---|---|---|
| beta-carotene | 33 UG | ~ |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 115 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange juice and cauliflower contain significant amounts of alpha linoleic acid (ALA).
| Orange Juice | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.015 G |
| Total | 0.011 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, both orange juice and cauliflower contain small amounts of linoleic acid.
| Orange Juice | Cauliflower | |
|---|---|---|
| linoleic acid | 0.029 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.029 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: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Cauliflower (Cauliflower, raw) .
Orange Juice 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 orange juice or cauliflower contain more calories in 100 grams?Cauliflower has 40% less calories than orange juice - orange juice has 45 calories in 100g and cauliflower has 25 calories.
Does orange juice or cauliflower have more carbohydrates?
By weight, orange juice and cauliflower contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and cauliflower has 5g of carbohydrates.