Cauliflower vs. Zucchini
Nutrition comparison of Cauliflower and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and zucchini:
- Both zucchini and cauliflower are high in Vitamin C and potassium.
- Cauliflower has more pantothenic acid and folate.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini and cauliflower contain similar amounts of calories - zucchini has 17 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, cauliflower is heavier in carbs, lighter in fat and similar to zucchini for protein. Cauliflower has a macronutrient ratio of 26:66:8 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Zucchini | |
|---|---|---|
| Protein | 26% | 24% |
| Carbohydrates | 66% | 62% |
| Fat | 8% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both zucchini and cauliflower are low in carbohydrates - zucchini has 3.1g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Cauliflower has 100% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Zucchini and cauliflower contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Zucchini and cauliflower contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both zucchini and cauliflower are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both zucchini and cauliflower are high in Vitamin C. Cauliflower has 169% more Vitamin C than zucchini - zucchini has 17.9mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Zucchini has more Vitamin A than cauliflower - zucchini has 10ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Zucchini and cauliflower contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Zucchini and cauliflower contain similar amounts of Vitamin K - zucchini has 4.3ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more pantothenic acid and folate. Both cauliflower and zucchini contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Cauliflower | Zucchini | |
|---|---|---|
| Thiamin | 0.05 MG | 0.045 MG |
| Riboflavin | 0.06 MG | 0.094 MG |
| Niacin | 0.507 MG | 0.451 MG |
| Pantothenic acid | 0.667 MG | 0.204 MG |
| Vitamin B6 | 0.184 MG | 0.163 MG |
| Folate | 57 UG | 24 UG |
Minerals
calcium
Zucchini and cauliflower contain similar amounts of calcium - zucchini has 16mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Zucchini and cauliflower contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both zucchini and cauliflower are high in potassium. Zucchini is very similar to zucchini for potassium - zucchini has 261mg 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, both cauliflower and zucchini contain significant amounts of quercetin.
| Cauliflower | Zucchini | |
|---|---|---|
| apigenin | 0.03 mg | ~ |
| luteolin | 0.09 mg | ~ |
| kaempferol | 0.36 mg | ~ |
| Quercetin | 0.54 mg | 0.66 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,
| Cauliflower | Zucchini | |
|---|---|---|
| lutein + zeaxanthin | 1 UG | 2125 UG |
| beta-carotene | ~ | 120 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Cauliflower | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.061 G |
| Total | 0.015 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, both cauliflower and zucchini contain small amounts of linoleic acid.
| Cauliflower | Zucchini | |
|---|---|---|
| other omega 6 | 0.003 G | 0.001 G |
| linoleic acid | 0.016 G | 0.03 G |
| Total | 0.019 G | 0.031 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: Cauliflower (Cauliflower, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) .
Cauliflower g
()
|
Daily Values (%) |
Zucchini 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 zucchini or cauliflower contain more calories in 100 grams?Zucchini and cauliflower contain similar amounts of calories - zucchini has 17 calories in 100g and cauliflower has 25 calories.
Does zucchini or cauliflower have more carbohydrates?
By weight, both zucchini and cauliflower are low in carbohydrates - zucchini has 3.1g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does zucchini or cauliflower contain more potassium?
Both zucchini and cauliflower are high in potassium. Zucchini is very similar to zucchini for potassium - zucchini has 261mg of potassium in 100 grams and cauliflower has 299mg of potassium.