Strawberries vs. Cauliflower
Nutrition comparison of Strawberries and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and cauliflower:
- Both strawberries and cauliflower are high in Vitamin C.
- Cauliflower has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
- Cauliflower is a great source of potassium.
USDA sources for nutritional information: Strawberries (Strawberries, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and cauliflower contain similar amounts of calories - strawberry has 32 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, strawberries is lighter in protein, heavier in carbs and similar to cauliflower for fat. Strawberries has a macronutrient ratio of 7:85:8 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | Cauliflower | |
|---|---|---|
| Protein | 7% | 26% |
| Carbohydrates | 85% | 66% |
| Fat | 8% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and cauliflower contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Strawberries and cauliflower contain similar amounts of dietary fiber - strawberry has 2g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Strawberries and cauliflower contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Strawberries and cauliflower contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both strawberries and cauliflower are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both strawberries and cauliflower are high in Vitamin C. Strawberry has 22% more Vitamin C than cauliflower - strawberry has 58.8mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Strawberries and cauliflower contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Strawberries and cauliflower contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Strawberries and cauliflower contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate. Both strawberries and cauliflower contain significant amounts of niacin.
| Strawberries | Cauliflower | |
|---|---|---|
| Thiamin | 0.024 MG | 0.05 MG |
| Riboflavin | 0.022 MG | 0.06 MG |
| Niacin | 0.386 MG | 0.507 MG |
| Pantothenic acid | 0.125 MG | 0.667 MG |
| Vitamin B6 | 0.047 MG | 0.184 MG |
| Folate | 24 UG | 57 UG |
Minerals
calcium
Strawberries and cauliflower contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Strawberries and cauliflower contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 95% more potassium than strawberry - strawberry has 153mg 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, both strawberries and cauliflower contain significant amounts of kaempferol.
| Strawberries | Cauliflower | |
|---|---|---|
| kaempferol | 0.5 mg | 0.36 mg |
| myricetin | 0.04 mg | ~ |
| Quercetin | 1.11 mg | 0.54 mg |
| apigenin | ~ | 0.03 mg |
| luteolin | ~ | 0.09 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,
| Strawberries | Cauliflower | |
|---|---|---|
| beta-carotene | 7 UG | ~ |
| lutein + zeaxanthin | 26 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, strawberry has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Strawberries | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.015 G |
| Total | 0.065 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, strawberry has more linoleic acid than cauliflower per 100 grams.
| Strawberries | Cauliflower | |
|---|---|---|
| linoleic acid | 0.09 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.09 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: Strawberries (Strawberries, raw) and Cauliflower (Cauliflower, raw) .
Strawberries 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 strawberries or cauliflower contain more calories in 100 grams?Strawberries and cauliflower contain similar amounts of calories - strawberry has 32 calories in 100g and cauliflower has 25 calories.
Does strawberries or cauliflower have more carbohydrates?
By weight, strawberries and cauliflower contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and cauliflower has 5g of carbohydrates.