Turkey vs. Cauliflower
Nutrition comparison of Cooked Turkey and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
turkey
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in turkey and cauliflower:
- Both cauliflower and turkey are high in potassium.
- Cauliflower has 15.5 times less saturated fat than turkey.
- Cauliflower has signficantly less cholesterol than turkey.
- Cauliflower has signficantly more dietary fiber than turkey.
- Cauliflower is an excellent source of Vitamin C.
- Turkey has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, cauliflower contains more folate.
- Turkey is an excellent source of protein.
USDA sources for nutritional information: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and cauliflower has 87% less calories than turkey - cauliflower has 25 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, turkey is much heavier in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Turkey has a macronutrient ratio of 63:0:37 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Turkey | Cauliflower | |
|---|---|---|
| Protein | 63% | 25% |
| Carbohydrates | ~ | 66% |
| Fat | 37% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and turkey are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
dietary fiber
Cauliflower has signficantly more dietary fiber than turkey - cauliflower has 2g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than cauliflower - cauliflower has 1.9g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Turkey is an excellent source of protein and it has 13 times more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Cauliflower has 15.5 times less saturated fat than turkey - cauliflower has 0.13g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both turkey and cauliflower are low in trans fat - turkey has 0.1g of trans fat per 100 grams and cauliflower does not contain significant amounts.
cholesterol
Cauliflower has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol 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 turkey - cauliflower has 48.2mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Turkey has more Vitamin A than cauliflower - turkey has 12ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than cauliflower - turkey has 15iu of Vitamin D per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and turkey contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Cauliflower has more Vitamin K than turkey - cauliflower has 15.5ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more riboflavin, niacin, Vitamin B6 and Vitamin B12, however, cauliflower contains more folate. Both turkey and cauliflower contain significant amounts of thiamin and pantothenic acid.
| Turkey | Cauliflower | |
|---|---|---|
| Thiamin | 0.045 MG | 0.05 MG |
| Riboflavin | 0.281 MG | 0.06 MG |
| Niacin | 9.573 MG | 0.507 MG |
| Pantothenic acid | 0.948 MG | 0.667 MG |
| Vitamin B6 | 0.616 MG | 0.184 MG |
| Folate | 9 UG | 57 UG |
| Vitamin B12 | 1.02 UG | ~ |
Minerals
calcium
Cauliflower has 57% more calcium than turkey - cauliflower has 22mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Turkey has 160% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Both cauliflower and turkey are high in potassium. Cauliflower has 25% more potassium than turkey - cauliflower has 299mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Turkey | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.108 G | 0.015 G |
| DHA | 0.005 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.008 G | ~ |
| Total | 0.129 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than cauliflower per 100 grams.
| Turkey | Cauliflower | |
|---|---|---|
| other omega 6 | 0.007 G | 0.003 G |
| linoleic acid | 1.873 G | 0.016 G |
| Total | 1.88 G | 0.019 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Turkey or Cauliflower .
Note: The specific food items compared are: Turkey (Turkey, whole, meat and skin, cooked, roasted) and Cauliflower (Cauliflower, raw) .
Cooked Turkey 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 turkey contain more calories in 100 grams?Turkey is high in calories and cauliflower has 90% less calories than turkey - cauliflower has 25 calories in 100g and turkey has 189 calories.
Is cauliflower or turkey better for protein?
Turkey is a fantastic source of protein and it has 13 times more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and turkey has 28.6g of protein.
Does cauliflower or turkey have more carbohydrates?
By weight, both cauliflower and turkey are low in carbohydrates - cauliflower has 5g of carbs for 100g and turkey has 0.06g of carbohydrates.
Does cauliflower or turkey contain more potassium?
Both cauliflower and turkey are high in potassium. Cauliflower has 30% more potassium than turkey - cauliflower has 299mg of potassium in 100 grams and turkey has 239mg of potassium.