White Bread vs. Cauliflower
Nutrition comparison of White Bread and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and cauliflower:
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
- White bread has more thiamin, riboflavin, niacin and folate, however, cauliflower contains more Vitamin B6.
- White bread is a great source of protein.
- White bread is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White bread is high in calories and cauliflower has 89% less calories than white bread - white bread has 238 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, white bread is lighter in protein, heavier in carbs and similar to cauliflower for fat. White bread has a macronutrient ratio of 18:74:8 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Cauliflower | |
|---|---|---|
| Protein | 18% | 25% |
| Carbohydrates | 74% | 66% |
| Fat | 8% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and cauliflower has 89% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
White bread is an excellent source of dietary fiber and it has 360% more dietary fiber than cauliflower - white bread has 9.2g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
White bread and cauliflower contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
White bread is a great source of protein and it has 455% more protein than cauliflower - white bread has 10.7g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both white bread and cauliflower are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
trans fat
Both white bread and cauliflower are low in trans fat - white bread 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 white bread - cauliflower has 48.2mg of Vitamin C per 100 grams and white bread does not contain significant amounts.
Vitamin A
White bread and cauliflower contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
White bread and cauliflower contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
White bread and cauliflower contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
White bread has more thiamin, riboflavin, niacin and folate, however, cauliflower contains more Vitamin B6. Both white bread and cauliflower contain significant amounts of pantothenic acid.
| White Bread | Cauliflower | |
|---|---|---|
| Thiamin | 0.51 MG | 0.05 MG |
| Riboflavin | 0.255 MG | 0.06 MG |
| Niacin | 4.455 MG | 0.507 MG |
| Pantothenic acid | 0.455 MG | 0.667 MG |
| Vitamin B6 | 0.08 MG | 0.184 MG |
| Folate | 127 UG | 57 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 30 times more calcium than cauliflower - white bread has 684mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
White bread is an excellent source of iron and it has 10 times more iron than cauliflower - white bread has 4.9mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 135% more potassium than white bread - white bread has 127mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Antioxidants and Phytonutrients
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,
| White Bread | Cauliflower | |
|---|---|---|
| beta-carotene | 2 UG | ~ |
| lutein + zeaxanthin | 25 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| White Bread | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.015 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, white bread has more linoleic acid than cauliflower per 100 grams.
| White Bread | Cauliflower | |
|---|---|---|
| other omega 6 | 0.005 G | 0.003 G |
| linoleic acid | 0.879 G | 0.016 G |
| Total | 0.884 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 White Bread or Cauliflower .
Note: The specific food items compared are: White Bread (Bread, white wheat) and Cauliflower (Cauliflower, raw) .
White Bread 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 white bread or cauliflower contain more calories in 100 grams?White bread is high in calories and cauliflower has 90% less calories than white bread - white bread has 238 calories in 100g and cauliflower has 25 calories.
Does white bread or cauliflower have more carbohydrates?
By weight, white bread is high in carbohydrates and cauliflower has 90% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does white bread or cauliflower contain more calcium?
White bread is a rich source of calcium and it has 30 times more calcium than cauliflower - white bread has 684mg of calcium in 100 grams and cauliflower has 22mg of calcium.
Does white bread or cauliflower contain more iron?
White bread is an abundant source of iron and it has 10 times more iron than cauliflower - white bread has 4.9mg of iron in 100 grams and cauliflower has 0.42mg of iron.