Watermelon vs. Cauliflower
Nutrition comparison of Watermelon and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
watermelon
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in watermelon and cauliflower:
- Cauliflower has 69% less sugar than watermelon.
- Cauliflower has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cauliflower has signficantly more dietary fiber than watermelon.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Watermelon (Watermelon, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watermelon and cauliflower contain similar amounts of calories - watermelon has 30 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, watermelon is lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Watermelon has a macronutrient ratio of 7:90:4 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Watermelon | Cauliflower | |
|---|---|---|
| Protein | 7% | 26% |
| Carbohydrates | 90% | 66% |
| Fat | 4% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Watermelon and cauliflower contain similar amounts of carbs - watermelon has 7.6g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Cauliflower has signficantly more dietary fiber than watermelon - watermelon has 0.4g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Cauliflower has 69% less sugar than watermelon - watermelon has 6.2g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Watermelon and cauliflower contain similar amounts of protein - watermelon has 0.61g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both watermelon and cauliflower are low in saturated fat - watermelon has 0.02g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 495% more Vitamin C than watermelon - watermelon has 8.1mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Watermelon has more Vitamin A than cauliflower - watermelon has 28ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Watermelon and cauliflower contain similar amounts of Vitamin E - watermelon has 0.05mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Watermelon and cauliflower contain similar amounts of Vitamin K - watermelon has 0.1ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both watermelon and cauliflower contain significant amounts of thiamin.
| Watermelon | Cauliflower | |
|---|---|---|
| Thiamin | 0.033 MG | 0.05 MG |
| Riboflavin | 0.021 MG | 0.06 MG |
| Niacin | 0.178 MG | 0.507 MG |
| Pantothenic acid | 0.221 MG | 0.667 MG |
| Vitamin B6 | 0.045 MG | 0.184 MG |
| Folate | 3 UG | 57 UG |
Minerals
calcium
Cauliflower has 214% more calcium than watermelon - watermelon has 7mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Watermelon and cauliflower contain similar amounts of iron - watermelon has 0.24mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 167% more potassium than watermelon - watermelon has 112mg 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, watermelon has more luteolin than cauliflower per 100 grams, however, cauliflower contains more quercetin than watermelon per 100 grams. Both watermelon and cauliflower contain significant amounts of kaempferol.
| Watermelon | Cauliflower | |
|---|---|---|
| luteolin | 0.46 mg | 0.09 mg |
| kaempferol | 0.45 mg | 0.36 mg |
| apigenin | ~ | 0.03 mg |
| Quercetin | ~ | 0.54 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, both watermelon and cauliflower contain small amounts of lutein + zeaxanthin.
| Watermelon | Cauliflower | |
|---|---|---|
| beta-carotene | 303 UG | ~ |
| lycopene | 4532 UG | ~ |
| lutein + zeaxanthin | 8 UG | 1 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both watermelon and cauliflower contain small amounts of linoleic acid.
| Watermelon | Cauliflower | |
|---|---|---|
| linoleic acid | 0.05 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.05 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: Watermelon (Watermelon, raw) and Cauliflower (Cauliflower, raw) .
Watermelon 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 watermelon or cauliflower contain more calories in 100 grams?Watermelon and cauliflower contain similar amounts of calories - watermelon has 30 calories in 100g and cauliflower has 25 calories.
Does watermelon or cauliflower have more carbohydrates?
By weight, watermelon and cauliflower contain similar amounts of carbs - watermelon has 7.6g of carbs for 100g and cauliflower has 5g of carbohydrates.