16 Complete Protein Pairings with Cauliflower

Summary:

• Cauliflower contains a moderate amount of protein - about 16.1 grams per head.
• However, cauliflower provides only 7 of the 9 essential amino acids sufficiently - it is a little low on leucine and methionine.^[1]
• Cauliflower pairs well with brazil nut, cornmeal, tortilla, carrots or hedge mustard seeds to create a complete protein profile. ^[2] More cauliflower pairings and detailed analysis below.

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• Summary
• Protein
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• Pairings with Cauliflower (16)

A complete protein is a protein source that "contains adequate proportions of the nine essential amino acids" that our body can not produce on its own.

A decent source of supplementary protein, a single head of cauliflower contains 16.1 grams of protein, or about 32% of recommended daily values. ^[1]

To get the adequate amount of protein with cauliflower alone, you will need 3.1 heads of cauliflower (2600 grams) for an average female, or 3.7 heads of cauliflower for males. ^[4] That's about 651 calories, and a lot of cauliflower! Supplementing cauliflower with food higher in protein is a good idea.

Full nutritional profile for cauliflower
USDA Source: Cauliflower, raw

Macronutrients in 1 head (840g) of cauliflower:

Proportionally, cauliflower does contain abundant amounts of 7 out of the nine essential amino acids. However, cauliflower is a little short on leucine and methionine.^[1]

To have adequate amounts of all nine essential amino acids with cauliflower alone, you will have to eat 5.1 heads of cauliflower (4300 grams) for an average person. ^[2]

That's about 65% more cauliflower to compensate for the lack of leucine and methionine, compared to the protein requirement alone.

The amount of each essential amino acid in 1 head (840g) of cauliflower:

1. Brazil Nut
2. Cornmeal
3. Tortilla
4. Carrots
5. Hedge Mustard Seeds
6. Yellow Corn
7. Pili Nut
8. Chia Seeds
9. Nori
10. Sesame Seeds
11. Pumpkin Seeds
12. White Rice

1. Sour Cream
2. Caramel
3. Mayonnaise
4. Yogurt

A reasonable source of supplementary protein, brazil nut is high in leucine and methionine, which is complementary to cauliflower.

A ratio of 0.4 head of cauliflower (365g) and 0.9 tablespoon of brazil nut (8g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.02 to 1:0.26 for cauliflower to brazil nut by weight.

Full nutritional profile for brazil nut
USDA Source: Nuts, brazilnuts, dried, unblanched

Cornmeal is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of cauliflower.

For example, 0.3 head of cauliflower (271g) and 0.3 cup of cornmeal (40g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.15 to 1:3 for cauliflower to cornmeal by weight.

Full nutritional profile for cornmeal
USDA Source: Cornmeal, yellow (Navajo)

A reasonable source of supplementary protein, tortilla is high in leucine and methionine, which is complementary to cauliflower.

A ratio of 0.3 head of cauliflower (227g) and 3.5 tortilla (83g) creates a complete protein profile. In fact, any ratio of more than 0.37:1 of tortilla to cauliflower will be complete.

Full nutritional profile for tortilla
USDA Source: Tortillas, ready-to-bake or -fry, corn

Carrot is low in protein, and is high in leucine and methionine, complementing the profile of cauliflower.

For example, 0.1 head of cauliflower (93g) and 2.7 carrots (198g) make a complete amino acids profile. In fact, any ratio of more than 2.1:1 of carrot to cauliflower will be complete.

Full nutritional profile for carrots
USDA Source: Carrots, raw

A reasonable source of supplementary protein, hedge mustard seed is high in leucine and methionine, which is complementary to cauliflower.

A ratio of 0.3 head of cauliflower (280g) and 0.4 cup of hedge mustard seeds (26g) creates a complete protein profile. In fact, any ratio of more than 0.09:1 of hedge mustard seed to cauliflower will be complete.

Full nutritional profile for hedge mustard seeds
USDA Source: Seeds, sisymbrium sp. seeds, whole, dried

Yellow corn is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of cauliflower.

For example, 0.2 head of cauliflower (200g) and 1.7 ears of yellow corn (151g) make a complete amino acids profile. In fact, any ratio of more than 0.8:1 of yellow corn to cauliflower will be complete.

Full nutritional profile for yellow corn
USDA Source: Corn, sweet, yellow, cooked, boiled, drained, without salt

A reasonable source of supplementary protein, pili nut is high in leucine and methionine, which is complementary to cauliflower.

A ratio of 0.4 head of cauliflower (336g) and 2.2 tablespoons of pili nut (16g) creates a complete protein profile. The entire range to create a complete protein are ratios of 1:0.05 to 1:1 for cauliflower to pili nut by weight.

Full nutritional profile for pili nut
USDA Source: Nuts, pilinuts, dried

Chia seed is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of cauliflower.

For example, 0.4 head of cauliflower (336g) and 0.4 ounce of chia seeds (11g) make a complete amino acids profile. In fact, any ratio of more than 0.03:1 of chia seed to cauliflower will be complete.

Full nutritional profile for chia seeds
USDA Source: Seeds, chia seeds, dried

A reasonable source of supplementary protein, nori is high in leucine and methionine, which is complementary to cauliflower.

A ratio of 0.3 head of cauliflower (255g) and 20.3 sheets of nori (53g) creates a complete protein profile. In fact, any ratio of more than 0.21:1 of nori to cauliflower will be complete.

Full nutritional profile for nori
USDA Source: Seaweed, laver, raw

Sesame seed is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of cauliflower.

For example, 0.4 head of cauliflower (336g) and 1.3 tablespoons of sesame seeds (13g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.04 to 1:5 for cauliflower to sesame seed by weight.

Full nutritional profile for sesame seeds
USDA Source: Seeds, sesame seeds, whole, roasted and toasted

A reasonable source of supplementary protein, pumpkin seed is high in leucine and methionine, which is complementary to cauliflower.

A ratio of 0.2 head of cauliflower (205g) and 0.3 cup of pumpkin seeds (18g) creates a complete protein profile. In fact, any ratio of more than 0.09:1 of pumpkin seed to cauliflower will be complete.

Full nutritional profile for pumpkin seeds
USDA Source: Seeds, pumpkin and squash seeds, whole, roasted, without salt

White rice is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of cauliflower.

For example, 0.3 head of cauliflower (247g) and 0.8 cup of white rice (150g) make a complete amino acids profile. In fact, any ratio of more than 0.6:1 of white rice to cauliflower will be complete.

Full nutritional profile for white rice
USDA Source: Rice, white, medium-grain, enriched, cooked

A reasonable source of supplementary protein, sour cream is high in leucine and methionine, which is complementary to cauliflower.

A ratio of 0.3 head of cauliflower (290g) and 0.4 cup of sour cream (80g) creates a complete protein profile. In fact, any ratio of more than 0.28:1 of sour cream to cauliflower will be complete.

Full nutritional profile for sour cream
USDA Source: Cream, sour, cultured

Caramel is low in protein, and is high in leucine and methionine, complementing the profile of cauliflower.

For example, 0.3 head of cauliflower (290g) and 0.5 cup of caramel (178g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.6 to 1:5 for cauliflower to caramel by weight.

Full nutritional profile for caramel
USDA Source: Toppings, butterscotch or caramel

Low in protein, mayonnaise is high in leucine and methionine, which is complementary to cauliflower.

A ratio of 0.4 head of cauliflower (323g) and 0.8 cup of mayonnaise (178g) creates a complete protein profile. In fact, any ratio of more than 0.6:1 of mayonnaise to cauliflower will be complete.

Full nutritional profile for mayonnaise
USDA Source: Salad dressing, mayonnaise, regular

Yogurt is a reasonable source of supplementary protein, and is high in leucine and methionine, complementing the profile of cauliflower.

For example, 0.3 head of cauliflower (280g) and 0.3 cup of yogurt (65g) make a complete amino acids profile. The entire range to create a complete protein are ratios of 1:0.23 to 1:29 for cauliflower to yogurt by weight.

Full nutritional profile for yogurt
USDA Source: Yogurt, plain, whole milk