Whole Wheat Flour vs. Cauliflower
Nutrition comparison of Whole Wheat Flour 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 flour
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and cauliflower:
- Both whole wheat flour and cauliflower are high in potassium.
- Cauliflower is an excellent source of Vitamin C.
- Whole wheat flour has more thiamin, riboflavin and niacin.
- Whole wheat flour is a great source of protein.
- Whole wheat flour is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Whole wheat flour is high in calories and cauliflower has 92% less calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, heavier in carbs and similar to cauliflower for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Cauliflower | |
|---|---|---|
| Protein | 11% | 26% |
| Carbohydrates | 84% | 66% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and cauliflower has 93% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Whole wheat flour is an excellent source of dietary fiber and it has 555% more dietary fiber than cauliflower - whole wheat flour has 13.1g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Whole wheat flour and cauliflower contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Whole wheat flour is a great source of protein and it has 401% more protein than cauliflower - whole wheat flour has 9.6g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both whole wheat flour and cauliflower are low in saturated fat - whole wheat flour has 0.43g 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 more Vitamin C than whole wheat flour - cauliflower has 48.2mg of Vitamin C per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin A
Whole wheat flour and cauliflower contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Whole wheat flour and cauliflower contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Whole wheat flour and cauliflower contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, riboflavin and niacin. Both whole wheat flour and cauliflower contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Whole Wheat Flour | Cauliflower | |
|---|---|---|
| Thiamin | 0.297 MG | 0.05 MG |
| Riboflavin | 0.188 MG | 0.06 MG |
| Niacin | 5.347 MG | 0.507 MG |
| Pantothenic acid | 1.011 MG | 0.667 MG |
| Vitamin B6 | 0.191 MG | 0.184 MG |
| Folate | 28 UG | 57 UG |
Minerals
calcium
Whole wheat flour has 50% more calcium than cauliflower - whole wheat flour has 33mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 783% more iron than cauliflower - whole wheat flour has 3.7mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both whole wheat flour and cauliflower are high in potassium. Whole wheat flour has 32% more potassium than cauliflower - whole wheat flour has 394mg 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 Flour | Cauliflower | |
|---|---|---|
| beta-carotene | 5 UG | ~ |
| lutein + zeaxanthin | 220 UG | 1 UG |
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Cauliflower (Cauliflower, raw) .
Whole Wheat Flour 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 flour or cauliflower contain more calories in 100 grams?Whole wheat flour is high in calories and cauliflower has 90% less calories than whole wheat flour - whole wheat flour has 332 calories in 100g and cauliflower has 25 calories.
Does whole wheat flour or cauliflower have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and cauliflower has 90% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does whole wheat flour or cauliflower contain more iron?
Whole wheat flour is an abundant source of iron and it has 780% more iron than cauliflower - whole wheat flour has 3.7mg of iron in 100 grams and cauliflower has 0.42mg of iron.
Does whole wheat flour or cauliflower contain more potassium?
Both whole wheat flour and cauliflower are high in potassium. Whole wheat flour has 30% more potassium than cauliflower - whole wheat flour has 394mg of potassium in 100 grams and cauliflower has 299mg of potassium.