Cauliflower vs. Red Bell Pepper
Nutrition comparison of Cauliflower and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and red bell pepper:
- Both cauliflower and red bell pepper are high in Vitamin C and potassium.
- Cauliflower has more pantothenic acid.
- Red bell pepper is an excellent source of Vitamin A.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower and red bell pepper contain similar amounts of calories - cauliflower has 25 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, cauliflower is heavier in protein, lighter in carbs and similar to red bell pepper for fat. Cauliflower has a macronutrient ratio of 26:66:8 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Red Bell Pepper | |
|---|---|---|
| Protein | 26% | 13% |
| Carbohydrates | 66% | 79% |
| Fat | 8% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower and red bell pepper contain similar amounts of carbs - cauliflower has 5g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
dietary fiber
Cauliflower and red bell pepper contain similar amounts of dietary fiber - cauliflower has 2g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Cauliflower and red bell pepper contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Cauliflower and red bell pepper contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both cauliflower and red bell pepper are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Both cauliflower and red bell pepper are high in Vitamin C. Red bell pepper has 165% more Vitamin C than cauliflower - cauliflower has 48.2mg of Vitamin C per 100 grams and red bell pepper has 127.7mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has more Vitamin A than cauliflower - red bell pepper has 157ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Red bell pepper has 18 times more Vitamin E than cauliflower - cauliflower has 0.08mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Cauliflower and red bell pepper contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Cauliflower has more pantothenic acid. Both cauliflower and red bell pepper contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Cauliflower | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.05 MG | 0.054 MG |
| Riboflavin | 0.06 MG | 0.085 MG |
| Niacin | 0.507 MG | 0.979 MG |
| Pantothenic acid | 0.667 MG | 0.317 MG |
| Vitamin B6 | 0.184 MG | 0.291 MG |
| Folate | 57 UG | 46 UG |
Minerals
calcium
Cauliflower has 214% more calcium than red bell pepper - cauliflower has 22mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Cauliflower and red bell pepper contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Both cauliflower and red bell pepper are high in potassium. Cauliflower has 42% more potassium than red bell pepper - cauliflower has 299mg of potassium per 100 grams and red bell pepper has 211mg 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, red bell pepper has more luteolin than cauliflower per 100 grams, however, cauliflower contains more kaempferol and quercetin than red bell pepper per 100 grams.
| Cauliflower | Red Bell Pepper | |
|---|---|---|
| apigenin | 0.03 mg | ~ |
| luteolin | 0.09 mg | 0.61 mg |
| kaempferol | 0.36 mg | 0.02 mg |
| Quercetin | 0.54 mg | 0.23 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,
| Cauliflower | Red Bell Pepper | |
|---|---|---|
| lutein + zeaxanthin | 1 UG | 51 UG |
| beta-carotene | ~ | 1624 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, red bell pepper has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Cauliflower | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.056 G |
| Total | 0.015 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, red bell pepper has more linoleic acid than cauliflower per 100 grams.
| Cauliflower | Red Bell Pepper | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.1 G |
| Total | 0.019 G | 0.1 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: Cauliflower (Cauliflower, raw) and Red Bell Pepper (Peppers, sweet, red, raw) .
Cauliflower g
()
|
Daily Values (%) |
Red Bell Pepper 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 red bell pepper contain more calories in 100 grams?Cauliflower and red bell pepper contain similar amounts of calories - cauliflower has 25 calories in 100g and red bell pepper has 26 calories.
Does cauliflower or red bell pepper have more carbohydrates?
By weight, cauliflower and red bell pepper contain similar amounts of carbs - cauliflower has 5g of carbs for 100g and red bell pepper has 6g of carbohydrates.
Does cauliflower or red bell pepper contain more potassium?
Both cauliflower and red bell pepper are high in potassium. Cauliflower has 40% more potassium than red bell pepper - cauliflower has 299mg of potassium in 100 grams and red bell pepper has 211mg of potassium.