Peanuts vs. Cauliflower
Nutrition comparison of Peanuts and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and cauliflower:
- Both cauliflower and peanuts are high in potassium.
- Cauliflower has 3.2 times less carbohydrates than peanut.
- Cauliflower is an excellent source of Vitamin C.
- Peanut has more thiamin, riboflavin, niacin and Vitamin B6.
- Peanut is a great source of calcium.
- Peanut is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and cauliflower has 96% less calories than peanut - cauliflower has 25 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is lighter in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Cauliflower | |
|---|---|---|
| Protein | 16% | 26% |
| Carbohydrates | 14% | 66% |
| Fat | 71% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 3.2 times less carbohydrates than peanut - cauliflower has 5g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has 320% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Cauliflower and peanuts contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 11 times more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and cauliflower has 98% less saturated fat than peanut - cauliflower has 0.13g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and cauliflower are low in trans fat - peanut has 0.03g of trans fat per 100 grams and cauliflower does not contain significant amounts.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than peanut - cauliflower has 48.2mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 60 times more Vitamin E than cauliflower - cauliflower has 0.08mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Cauliflower has more Vitamin K than peanut - cauliflower has 15.5ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, riboflavin, niacin and Vitamin B6. Both peanuts and cauliflower contain significant amounts of pantothenic acid and folate.
| Peanuts | Cauliflower | |
|---|---|---|
| Thiamin | 0.152 MG | 0.05 MG |
| Riboflavin | 0.197 MG | 0.06 MG |
| Niacin | 14.355 MG | 0.507 MG |
| Pantothenic acid | 1.011 MG | 0.667 MG |
| Vitamin B6 | 0.466 MG | 0.184 MG |
| Folate | 97 UG | 57 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 164% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 276% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both cauliflower and peanuts are high in potassium. Peanut has 112% more potassium than cauliflower - cauliflower has 299mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both peanuts and cauliflower contain significant amounts of alpha linoleic acid (ALA).
| Peanuts | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.015 G |
| Total | 0.026 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than cauliflower per 100 grams.
| Peanuts | Cauliflower | |
|---|---|---|
| other omega 6 | 0.575 G | 0.003 G |
| linoleic acid | 9.715 G | 0.016 G |
| Total | 10.29 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Cauliflower (Cauliflower, raw) .
Peanuts 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 peanuts contain more calories in 100 grams?Peanut is high in calories and cauliflower has 100% less calories than peanut - cauliflower has 25 calories in 100g and peanut has 587 calories.
Does cauliflower or peanuts have more carbohydrates?
By weight, cauliflower has 3.2 times fewer carbohydrates than peanut - cauliflower has 5g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does cauliflower or peanuts contain more potassium?
Both cauliflower and peanuts are high in potassium. Peanut has 110% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and peanut has 634mg of potassium.