Orange vs. Cauliflower
Nutrition comparison of Orange and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and cauliflower:
- Both orange and cauliflower are high in Vitamin C.
- Cauliflower has 3.7 times less sugar than orange.
- Cauliflower has 57% less carbohydrates than orange.
- Cauliflower has more pantothenic acid, Vitamin B6 and folate.
- Cauliflower is a great source of potassium.
- Orange is a great source of calcium.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 46% less calories than orange - orange has 46 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, orange is lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Orange has a macronutrient ratio of 6:91:4 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Cauliflower | |
|---|---|---|
| Protein | 6% | 26% |
| Carbohydrates | 91% | 66% |
| Fat | 4% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 57% less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Orange and cauliflower contain similar amounts of dietary fiber - orange has 2.4g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Cauliflower has 3.7 times less sugar than orange - orange has 9.1g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Orange and cauliflower contain similar amounts of protein - orange has 0.7g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both orange and cauliflower are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both orange and cauliflower are high in Vitamin C. Cauliflower has a little more Vitamin C (7%) than orange by weight - orange has 45mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Orange has more Vitamin A than cauliflower - orange has 11ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Orange and cauliflower contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Cauliflower has more Vitamin K than orange - cauliflower has 15.5ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Cauliflower has more pantothenic acid, Vitamin B6 and folate. Both orange and cauliflower contain significant amounts of thiamin, riboflavin and niacin.
| Orange | Cauliflower | |
|---|---|---|
| Thiamin | 0.1 MG | 0.05 MG |
| Riboflavin | 0.04 MG | 0.06 MG |
| Niacin | 0.4 MG | 0.507 MG |
| Pantothenic acid | 0.25 MG | 0.667 MG |
| Vitamin B6 | 0.051 MG | 0.184 MG |
| Folate | 17 UG | 57 UG |
Minerals
calcium
Orange is a great source of calcium and it has 95% more calcium than cauliflower - orange has 43mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Orange and cauliflower contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 77% more potassium than orange - orange has 169mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Antioxidants and Phytonutrients
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 | Cauliflower | |
|---|---|---|
| beta-carotene | 71 UG | ~ |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange and cauliflower contain significant amounts of alpha linoleic acid (ALA).
| Orange | 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 and cauliflower contain small amounts of linoleic acid.
| Orange | Cauliflower | |
|---|---|---|
| linoleic acid | 0.031 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.031 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 (Oranges, raw, Florida) and Cauliflower (Cauliflower, raw) .
Orange 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 or cauliflower contain more calories in 100 grams?Cauliflower has 50% less calories than orange - orange has 46 calories in 100g and cauliflower has 25 calories.
Does orange or cauliflower have more carbohydrates?
By weight, cauliflower has 60% fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and cauliflower has 5g of carbohydrates.