Whole Wheat Bread vs. Cauliflower
Nutrition comparison of Whole Wheat Bread and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and cauliflower:
- Both whole wheat bread and cauliflower are high in potassium.
- Cauliflower has 70% less sugar than whole wheat bread.
- Cauliflower is an excellent source of Vitamin C.
- Whole wheat bread has more thiamin, riboflavin and niacin.
- Whole wheat bread is a great source of iron.
- Whole wheat bread is an excellent source of calcium, dietary fiber and protein.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat bread is high in calories and cauliflower has 91% less calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, whole wheat bread is lighter in protein, heavier in fat and similar to cauliflower for carbs. Whole wheat bread has a macronutrient ratio of 20:66:14 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Cauliflower | |
|---|---|---|
| Protein | 20% | 25% |
| Carbohydrates | 66% | 66% |
| Fat | 14% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and cauliflower has 89% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Whole wheat bread is an excellent source of dietary fiber and it has 270% more dietary fiber than cauliflower - whole wheat bread has 7.4g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Cauliflower has 70% less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Whole wheat bread is an excellent source of protein and it has 596% more protein than cauliflower - whole wheat bread has 13.4g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both whole wheat bread and cauliflower are low in saturated fat - whole wheat bread has 0.87g 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 481 times more Vitamin C than whole wheat bread - whole wheat bread has 0.1mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin E
Whole wheat bread and cauliflower contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Whole wheat bread and cauliflower contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, riboflavin and niacin. Both whole wheat bread and cauliflower contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Bread | Cauliflower | |
|---|---|---|
| Thiamin | 0.279 MG | 0.05 MG |
| Riboflavin | 0.131 MG | 0.06 MG |
| Niacin | 4.042 MG | 0.507 MG |
| Pantothenic acid | 0.336 MG | 0.667 MG |
| Vitamin B6 | 0.263 MG | 0.184 MG |
| Folate | 75 UG | 57 UG |
Minerals
calcium
Whole wheat bread is an excellent source of calcium and it has 368% more calcium than cauliflower - whole wheat bread has 103mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 495% more iron than cauliflower - whole wheat bread has 2.5mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both whole wheat bread and cauliflower are high in potassium. Cauliflower has 30% more potassium than whole wheat bread - whole wheat bread has 230mg 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,
| Whole Wheat Bread | Cauliflower | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 94 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Whole Wheat Bread | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.015 G |
| Total | 0.205 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than cauliflower per 100 grams.
| Whole Wheat Bread | Cauliflower | |
|---|---|---|
| other omega 6 | 0.002 G | 0.003 G |
| linoleic acid | 1.667 G | 0.016 G |
| Total | 1.669 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 Whole Wheat Bread or Cauliflower .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Cauliflower (Cauliflower, raw) .
Whole Wheat 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 whole wheat bread or cauliflower contain more calories in 100 grams?Whole wheat bread is high in calories and cauliflower has 90% less calories than whole wheat bread - whole wheat bread has 265 calories in 100g and cauliflower has 25 calories.
Does whole wheat bread or cauliflower have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and cauliflower has 90% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does whole wheat bread or cauliflower contain more calcium?
Whole wheat bread is a rich source of calcium and it has 370% more calcium than cauliflower - whole wheat bread has 103mg of calcium in 100 grams and cauliflower has 22mg of calcium.
Does whole wheat bread or cauliflower contain more potassium?
Both whole wheat bread and cauliflower are high in potassium. Cauliflower has 30% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and cauliflower has 299mg of potassium.