How many calories are in one head of cauliflower?

Cauliflower has 210 calories per head or 25 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

How much protein is in one head of cauliflower?

An excellent source of protein, a single head of Cauliflower contains 32% of recommended daily values or 16.1 grams of protein. However, the protein in cauliflower is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in cauliflower?

Cauliflower is an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, Vitamin C, calcium, iron, potassium, thiamin, riboflavin, niacin, Vitamin B6, pantothenic acid, folate and Vitamin K. It also contains significant amounts of magnesium.

Does cauliflower contain antioxidants?

Cauliflower contains a couple of healthy phytonutrients and antioxidants, specifically flavonoid kaempferol and quercetin.

What's similar to cauliflower in cooking?

Peas, green bean, broccoli, leeks, russet potato and asparagus are similar to, or commonly paired with cauliflower in cooking and recipes.

Food with Nutrition Similar to Cauliflower

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Summary
Similar fruits
Similar plants

Cauliflower source

Similar to Cauliflower

A common vegetable, cauliflower is an excellent source of Vitamin C. It is also a good source of potassium. It also has significant amounts of dietary fiber, calcium, pantothenic acid, Vitamin B6 and folate. One head of cauliflower contains about 210 calories.

Many foods are similar nutritionally to cauliflower, including mango, honeydew, cantaloupe and tangerine.

We compared the key nutrients in cauliflower (potassium and Vitamin C) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

fruits: Mango, Honeydew, Cantaloupe, Tangerine, Currants, Grapefruit, Kiwi, Lime, Pineapple, Lemon, Orange, Orange Juice, Papaya, Strawberries

plants and vegetables: Jalapeno, Radishes, Tomato, Cherry Tomato, Zucchini, Red Bell Pepper

The details of the top 20 foods most nutritionally similar to cauliflower are below.

fruits

There are quite a few fruits or fruit products that offer similar nutritional benefits to cauliflower. Mango, honeydew, cantaloupe, tangerine and currants are all high in potassium and or Vitamin C.

Mango

Similarity: > 95%

Mango is also high in Vitamin C and contains some of the same nutrients. Also, mango contains more Vitamin A than cauliflower.

For 100 grams of cauliflower and mango:

Cauliflower (7/8 cup)		Mango (5/8 cup)
299	potassium (MG)	168
48	Vitamin C (MG)	36

However, cauliflower does contain more calcium, potassium, pantothenic acid and Vitamin B6 than mango by weight.

Here is a comparison of the rest of nutrients:

25	calories (KCAL)	60
2	dietary fiber (G)	1.6
1.9	sugar (G)	14
1.9	protein (G)	0.82
0.13	saturated fat (G)	0.09
48	Vitamin C (MG)	36
0	Vitamin A (UG)	54
0.08	Vitamin E (MG)	0.9
22	calcium (MG)	11
0.42	iron (MG)	0.16
0.05	thiamin (MG)	0.03
0.06	riboflavin (MG)	0.04
0.51	niacin (MG)	0.67
0.67	pantothenic acid (MG)	0.2
0.18	Vitamin B6 (MG)	0.12
57	folate (UG)	43

0.972 | 0.972 | 1.39 Complete Comparison:
Mango vs. Cauliflower

Honeydew

Similarity: > 95%

Honeydew is also high in Vitamin C and potassium.

For 100 grams of cauliflower and honeydew:

Cauliflower (7/8 cup)		Honeydew (5/8 cup)
299	potassium (MG)	228
48	Vitamin C (MG)	18

A higher water content, honeydew is less nutritionally dense than cauliflower. Cauliflower does contain more dietary fiber, calcium, pantothenic acid, Vitamin B6 and folate than honeydew by weight.

Here is a comparison of the rest of nutrients:

25	calories (KCAL)	36
2	dietary fiber (G)	0.8
1.9	sugar (G)	8.1
1.9	protein (G)	0.54
0.13	saturated fat (G)	0.04
48	Vitamin C (MG)	18
0	Vitamin A (UG)	3
0.08	Vitamin E (MG)	0.02
22	calcium (MG)	6
0.42	iron (MG)	0.17
0.05	thiamin (MG)	0.04
0.06	riboflavin (MG)	0.01
0.51	niacin (MG)	0.42
0.67	pantothenic acid (MG)	0.16
0.18	Vitamin B6 (MG)	0.09
57	folate (UG)	19

0.963 | 0.963 | 0.8 Complete Comparison:
Honeydew vs. Cauliflower

Cantaloupe

Similarity: > 95%

Cantaloupe is also high in Vitamin C and potassium. Also, cantaloupe contains more Vitamin A than cauliflower.

For 100 grams of cauliflower and cantaloupe:

Cauliflower (7/8 cup)		Cantaloupe (5/8 cup)
299	potassium (MG)	267
48	Vitamin C (MG)	37

However, cauliflower does contain more dietary fiber, calcium, pantothenic acid, Vitamin B6 and folate than cantaloupe by weight.

Here is a comparison of the rest of nutrients:

25	calories (KCAL)	34
2	dietary fiber (G)	0.9
1.9	sugar (G)	7.9
1.9	protein (G)	0.84
0.13	saturated fat (G)	0.05
48	Vitamin C (MG)	37
0	Vitamin A (UG)	169
0.08	Vitamin E (MG)	0.05
22	calcium (MG)	9
0.42	iron (MG)	0.21
0.05	thiamin (MG)	0.04
0.06	riboflavin (MG)	0.02
0.51	niacin (MG)	0.73
0.67	pantothenic acid (MG)	0.11
0.18	Vitamin B6 (MG)	0.07
57	folate (UG)	21

0.955 | 0.955 | 1.35 Complete Comparison:
Cantaloupe vs. Cauliflower

Tangerine

Similarity: > 95%

Tangerine is also high in Vitamin C and contains some of the same nutrients. Also, tangerine contains more Vitamin A and calcium than cauliflower.

For 100 grams of cauliflower and tangerine:

Cauliflower (7/8 cup)		Tangerine (1/2 cup)
299	potassium (MG)	166
48	Vitamin C (MG)	27

However, cauliflower does contain more potassium, pantothenic acid, Vitamin B6 and folate than tangerine by weight.

Here is a comparison of the rest of nutrients:

25	calories (KCAL)	53
2	dietary fiber (G)	1.8
1.9	sugar (G)	11
1.9	protein (G)	0.81
0.13	saturated fat (G)	0.04
48	Vitamin C (MG)	27
0	Vitamin A (UG)	34
0.08	Vitamin E (MG)	0.2
22	calcium (MG)	37
0.42	iron (MG)	0.15
0.05	thiamin (MG)	0.06
0.06	riboflavin (MG)	0.04
0.51	niacin (MG)	0.38
0.67	pantothenic acid (MG)	0.22
0.18	Vitamin B6 (MG)	0.08
57	folate (UG)	16

0.951 | 0.951 | 1.06 Complete Comparison:
Tangerine vs. Cauliflower

Currants

Similarity: > 95%

Currants are also high in Vitamin C and potassium. Also, currants contains more dietary fiber, calcium and iron than cauliflower.

For 100 grams of cauliflower and currants:

Cauliflower (7/8 cup)		Currants (7/8 cup)
299	potassium (MG)	275
48	Vitamin C (MG)	41

However, cauliflower does contain more pantothenic acid, Vitamin B6 and folate than currants by weight.

Here is a comparison of the rest of nutrients:

25	calories (KCAL)	56
2	dietary fiber (G)	4.3
1.9	sugar (G)	7.4
1.9	protein (G)	1.4
0.13	saturated fat (G)	0.02
48	Vitamin C (MG)	41
0	Vitamin A (UG)	2
0.08	Vitamin E (MG)	0.1
22	calcium (MG)	33
0.42	iron (MG)	1
0.05	thiamin (MG)	0.04
0.06	riboflavin (MG)	0.05
0.51	niacin (MG)	0.1
0.67	pantothenic acid (MG)	0.06
0.18	Vitamin B6 (MG)	0.07
57	folate (UG)	8

0.95 | 0.95 | 1.6 Complete Comparison:
Currants vs. Cauliflower

Grapefruit

Similarity: > 95%

Grapefruit is also high in Vitamin C and contains some of the same nutrients. Also, grapefruit contains more Vitamin A and calcium than cauliflower.

For 100 grams of cauliflower and grapefruit:

Cauliflower (7/8 cup)		Grapefruit (about 3/8 cup)
299	potassium (MG)	135
48	Vitamin C (MG)	31

However, cauliflower does contain more potassium, pantothenic acid, Vitamin B6 and folate than grapefruit by weight.

Here is a comparison of the rest of nutrients:

25	calories (KCAL)	42
2	dietary fiber (G)	1.6
1.9	sugar (G)	6.9
1.9	protein (G)	0.77
0.13	saturated fat (G)	0.02
48	Vitamin C (MG)	31
0	Vitamin A (UG)	58
0.08	Vitamin E (MG)	0.13
22	calcium (MG)	22
0.42	iron (MG)	0.08
0.05	thiamin (MG)	0.04
0.06	riboflavin (MG)	0.03
0.51	niacin (MG)	0.2
0.67	pantothenic acid (MG)	0.26
0.18	Vitamin B6 (MG)	0.05
57	folate (UG)	13

0.949 | 0.949 | 1.02 Complete Comparison:
Grapefruit vs. Cauliflower

Kiwi

Similarity: > 90%

Kiwi is also high in Vitamin C and potassium. Also, kiwi contains more dietary fiber and calcium than cauliflower.

For 100 grams of cauliflower and kiwi:

Cauliflower (7/8 cup)		Kiwi (about 1/2 cup)
299	potassium (MG)	312
48	Vitamin C (MG)	93

However, cauliflower does contain more pantothenic acid, Vitamin B6 and folate than kiwi by weight.

Here is a comparison of the rest of nutrients:

25	calories (KCAL)	61
2	dietary fiber (G)	3
1.9	sugar (G)	9
1.9	protein (G)	1.1
0.13	saturated fat (G)	0.03
48	Vitamin C (MG)	93
0	Vitamin A (UG)	4
0.08	Vitamin E (MG)	1.5
22	calcium (MG)	34
0.42	iron (MG)	0.31
0.05	thiamin (MG)	0.03
0.06	riboflavin (MG)	0.03
0.51	niacin (MG)	0.34
0.67	pantothenic acid (MG)	0.18
0.18	Vitamin B6 (MG)	0.06
57	folate (UG)	25

0.939 | 0.939 | 2.38 Complete Comparison:
Kiwi vs. Cauliflower

Lime

Similarity: > 90%

Lime is also high in Vitamin C and contains some of the same nutrients. Also, lime contains more dietary fiber and calcium than cauliflower.

For 100 grams of cauliflower and lime:

Cauliflower (7/8 cup)		Lime (1.5 fruit)
299	potassium (MG)	102
48	Vitamin C (MG)	29

A higher water content, lime is less nutritionally dense than cauliflower. Cauliflower does contain more potassium, pantothenic acid, Vitamin B6 and folate than lime by weight.

Here is a comparison of the rest of nutrients:

25	calories (KCAL)	30
2	dietary fiber (G)	2.8
1.9	sugar (G)	1.7
1.9	protein (G)	0.7
0.13	saturated fat (G)	0.02
48	Vitamin C (MG)	29
0	Vitamin A (UG)	2
0.08	Vitamin E (MG)	0.22
22	calcium (MG)	33
0.42	iron (MG)	0.6
0.05	thiamin (MG)	0.03
0.06	riboflavin (MG)	0.02
0.51	niacin (MG)	0.2
0.67	pantothenic acid (MG)	0.22
0.18	Vitamin B6 (MG)	0.04
57	folate (UG)	8

0.932 | 0.932 | 0.94 Complete Comparison:
Lime vs. Cauliflower

Pineapple

Similarity: > 90%

Pineapple is also high in Vitamin C and contains some of the same nutrients.

For 100 grams of cauliflower and pineapple:

Cauliflower (7/8 cup)		Pineapple (5/8 cup)
299	potassium (MG)	109
48	Vitamin C (MG)	48

However, cauliflower does contain more dietary fiber, calcium, potassium, pantothenic acid and Vitamin B6 than pineapple by weight.

Here is a comparison of the rest of nutrients:

25	calories (KCAL)	50
2	dietary fiber (G)	1.4
1.9	sugar (G)	9.9
1.9	protein (G)	0.54
0.13	saturated fat (G)	0.01
48	Vitamin C (MG)	48
0	Vitamin A (UG)	3
0.08	Vitamin E (MG)	0.02
22	calcium (MG)	13
0.42	iron (MG)	0.29
0.05	thiamin (MG)	0.08
0.06	riboflavin (MG)	0.03
0.51	niacin (MG)	0.5
0.67	pantothenic acid (MG)	0.21
0.18	Vitamin B6 (MG)	0.11
57	folate (UG)	18

0.932 | 0.932 | 1.77 Complete Comparison:
Pineapple vs. Cauliflower

Lemon

Similarity: > 90%

Lemon is also high in Vitamin C and contains some of the same nutrients. Also, lemon contains more dietary fiber than cauliflower.

For 100 grams of cauliflower and lemon:

Cauliflower (7/8 cup)		Lemon (1/2 cup)
299	potassium (MG)	138
48	Vitamin C (MG)	53

However, cauliflower does contain more potassium, pantothenic acid, Vitamin B6 and folate than lemon by weight.

Here is a comparison of the rest of nutrients:

25	calories (KCAL)	29
2	dietary fiber (G)	2.8
1.9	sugar (G)	2.5
1.9	protein (G)	1.1
0.13	saturated fat (G)	0.04
48	Vitamin C (MG)	53
0	Vitamin A (UG)	1
0.08	Vitamin E (MG)	0.15
22	calcium (MG)	26
0.42	iron (MG)	0.6
0.05	thiamin (MG)	0.04
0.06	riboflavin (MG)	0.02
0.51	niacin (MG)	0.1
0.67	pantothenic acid (MG)	0.19
0.18	Vitamin B6 (MG)	0.08
57	folate (UG)	11

0.93 | 0.93 | 1.3 Complete Comparison:
Lemon vs. Cauliflower

Orange

Similarity: > 90%

Orange is also high in Vitamin C and contains some of the same nutrients. Also, orange contains more Vitamin A and calcium than cauliflower.

For 100 grams of cauliflower and orange:

Cauliflower (7/8 cup)		Orange (1/2 cup)
299	potassium (MG)	169
48	Vitamin C (MG)	45

However, cauliflower does contain more potassium, pantothenic acid, Vitamin B6 and folate than orange by weight.

Here is a comparison of the rest of nutrients:

25	calories (KCAL)	46
2	dietary fiber (G)	2.4
1.9	sugar (G)	9.1
1.9	protein (G)	0.7
0.13	saturated fat (G)	0.03
48	Vitamin C (MG)	45
0	Vitamin A (UG)	11
0.08	Vitamin E (MG)	0.18
22	calcium (MG)	43
0.42	iron (MG)	0.09
0.05	thiamin (MG)	0.1
0.06	riboflavin (MG)	0.04
0.51	niacin (MG)	0.4
0.67	pantothenic acid (MG)	0.25
0.18	Vitamin B6 (MG)	0.05
57	folate (UG)	17

0.93 | 0.93 | 1.3 Complete Comparison:
Orange vs. Cauliflower

Orange Juice

Similarity: > 90%

Orange juice is also high in Vitamin C and contains some of the same nutrients. Also, orange juice contains more Vitamin A than cauliflower.

For 100 grams of cauliflower and orange juice:

Cauliflower (7/8 cup)		Orange Juice (3/8 cup)
299	potassium (MG)	200
48	Vitamin C (MG)	50

However, cauliflower does contain more dietary fiber, calcium, potassium, pantothenic acid and Vitamin B6 than orange juice by weight.

Here is a comparison of the rest of nutrients:

25	calories (KCAL)	45
2	dietary fiber (G)	0.2
1.9	sugar (G)	8.4
1.9	protein (G)	0.7
0.13	saturated fat (G)	0.02
48	Vitamin C (MG)	50
0	Vitamin A (UG)	10
0.08	Vitamin E (MG)	0.04
22	calcium (MG)	11
0.42	iron (MG)	0.2
0.05	thiamin (MG)	0.09
0.06	riboflavin (MG)	0.03
0.51	niacin (MG)	0.4
0.67	pantothenic acid (MG)	0.19
0.18	Vitamin B6 (MG)	0.04
57	folate (UG)	30

0.927 | 0.927 | 1.24 Complete Comparison:
Orange Juice vs. Cauliflower

Papaya

Similarity: > 90%

Papaya is also high in Vitamin C and contains some of the same nutrients. Also, papaya contains more Vitamin A than cauliflower.

For 100 grams of cauliflower and papaya:

Cauliflower (7/8 cup)		Papaya (3/4 cup)
299	potassium (MG)	182
48	Vitamin C (MG)	61

However, cauliflower does contain more potassium, pantothenic acid and Vitamin B6 than papaya by weight.

Here is a comparison of the rest of nutrients:

25	calories (KCAL)	43
2	dietary fiber (G)	1.7
1.9	sugar (G)	7.8
1.9	protein (G)	0.47
0.13	saturated fat (G)	0.08
48	Vitamin C (MG)	61
0	Vitamin A (UG)	47
0.08	Vitamin E (MG)	0.3
22	calcium (MG)	20
0.42	iron (MG)	0.25
0.05	thiamin (MG)	0.02
0.06	riboflavin (MG)	0.03
0.51	niacin (MG)	0.36
0.67	pantothenic acid (MG)	0.19
0.18	Vitamin B6 (MG)	0.04
57	folate (UG)	37

0.925 | 0.925 | 1.54 Complete Comparison:
Papaya vs. Cauliflower

Strawberries

Similarity: > 90%

Strawberries are also high in Vitamin C and contains some of the same nutrients. Also, strawberries contains more dietary fiber than cauliflower.

For 100 grams of cauliflower and strawberries:

Cauliflower (7/8 cup)		Strawberries (5/8 cup)
299	potassium (MG)	153
48	Vitamin C (MG)	59

However, cauliflower does contain more potassium, pantothenic acid, Vitamin B6 and folate than strawberries by weight.

Here is a comparison of the rest of nutrients:

25	calories (KCAL)	32
2	dietary fiber (G)	2
1.9	sugar (G)	4.9
1.9	protein (G)	0.67
0.13	saturated fat (G)	0.02
48	Vitamin C (MG)	59
0	Vitamin A (UG)	1
0.08	Vitamin E (MG)	0.29
22	calcium (MG)	16
0.42	iron (MG)	0.41
0.05	thiamin (MG)	0.02
0.06	riboflavin (MG)	0.02
0.51	niacin (MG)	0.39
0.67	pantothenic acid (MG)	0.13
0.18	Vitamin B6 (MG)	0.05
57	folate (UG)	24

0.925 | 0.925 | 1.59 Complete Comparison:
Strawberries vs. Cauliflower

plants and vegetables

Several plants and vegetables offer similar nutrients to cauliflower including jalapeno, radishes, tomato, cherry tomato and zucchini.

Jalapeno

Similarity: > 90%

Jalapeno is also high in Vitamin C and potassium. Moreover, jalapeno contains more dietary fiber, Vitamin A, Vitamin E and Vitamin B6 than cauliflower.

For 100 grams of cauliflower and jalapeno:

Cauliflower (7/8 cup)		Jalapeno (about 1 cup)
299	potassium (MG)	248
48	Vitamin C (MG)	119

However, cauliflower does contain more calcium and folate than jalapeno by weight.

Here is a comparison of the rest of nutrients:

25	calories (KCAL)	29
2	dietary fiber (G)	2.8
1.9	sugar (G)	4.1
1.9	protein (G)	0.91
0.13	saturated fat (G)	0.09
48	Vitamin C (MG)	119
0	Vitamin A (UG)	54
0.08	Vitamin E (MG)	3.6
22	calcium (MG)	12
0.42	iron (MG)	0.25
0.05	thiamin (MG)	0.04
0.06	riboflavin (MG)	0.07
0.51	niacin (MG)	1.3
0.67	pantothenic acid (MG)	0.32
0.18	Vitamin B6 (MG)	0.42
57	folate (UG)	27

0.94 | 0.94 | 2.64 Complete Comparison:
Jalapeno vs. Cauliflower

Radishes

Similarity: > 90%

Radishes are also high in Vitamin C and potassium.

For 100 grams of cauliflower and radishes:

Cauliflower (7/8 cup)		Radishes (7/8 cup)
299	potassium (MG)	233
48	Vitamin C (MG)	15

A higher water content, radishes is less nutritionally dense than cauliflower. Cauliflower does contain more pantothenic acid, Vitamin B6 and folate than radishes by weight.

Here is a comparison of the rest of nutrients:

25	calories (KCAL)	16
2	dietary fiber (G)	1.6
1.9	sugar (G)	1.9
1.9	protein (G)	0.68
0.13	saturated fat (G)	0.03
48	Vitamin C (MG)	15
0.08	Vitamin E (MG)	0
22	calcium (MG)	25
0.42	iron (MG)	0.34
0.05	thiamin (MG)	0.01
0.06	riboflavin (MG)	0.04
0.51	niacin (MG)	0.25
0.67	pantothenic acid (MG)	0.17
0.18	Vitamin B6 (MG)	0.07
57	folate (UG)	25

0.939 | 0.939 | 0.82 Complete Comparison:
Radishes vs. Cauliflower

Tomato

Similarity: > 90%

Tomato is also high in Vitamin C and potassium. Also, tomato contains more Vitamin A than cauliflower.

For 100 grams of cauliflower and tomato:

Cauliflower (7/8 cup)		Tomato (5/8 cup)
299	potassium (MG)	237
48	Vitamin C (MG)	14

A higher water content, tomato is less nutritionally dense than cauliflower. Cauliflower does contain more dietary fiber, calcium, pantothenic acid, Vitamin B6 and folate than tomato by weight.

Here is a comparison of the rest of nutrients:

25	calories (KCAL)	18
2	dietary fiber (G)	1.2
1.9	sugar (G)	2.6
1.9	protein (G)	0.88
0.13	saturated fat (G)	0.03
48	Vitamin C (MG)	14
0	Vitamin A (UG)	42
0.08	Vitamin E (MG)	0.54
22	calcium (MG)	10
0.42	iron (MG)	0.27
0.05	thiamin (MG)	0.04
0.06	riboflavin (MG)	0.02
0.51	niacin (MG)	0.59
0.67	pantothenic acid (MG)	0.09
0.18	Vitamin B6 (MG)	0.08
57	folate (UG)	15

0.935 | 0.935 | 0.95 Complete Comparison:
Tomato vs. Cauliflower

Cherry Tomato

Similarity: > 90%

Cherry tomato is also high in Vitamin C and potassium. Also, cherry tomato contains more Vitamin A than cauliflower.

For 100 grams of cauliflower and cherry tomato:

Cauliflower (7/8 cup)		Cherry Tomato (5/8 cup)
299	potassium (MG)	212
48	Vitamin C (MG)	16

A higher water content, cherry tomato is less nutritionally dense than cauliflower. Cauliflower does contain more dietary fiber, calcium, pantothenic acid and Vitamin B6 than cherry tomato by weight.

Here is a comparison of the rest of nutrients:

25	calories (KCAL)	16
2	dietary fiber (G)	0.9
1.9	sugar (G)	0
1.9	protein (G)	1.2
0.13	saturated fat (G)	0.03
48	Vitamin C (MG)	16
0	Vitamin A (UG)	75
0.08	Vitamin E (MG)	0
22	calcium (MG)	5
0.42	iron (MG)	0.47
0.05	thiamin (MG)	0.05
0.06	riboflavin (MG)	0.03
0.51	niacin (MG)	0.59
0.67	pantothenic acid (MG)	0.19
0.18	Vitamin B6 (MG)	0.06
57	folate (UG)	29

0.931 | 0.931 | 0.94 Complete Comparison:
Cherry Tomato vs. Cauliflower

Zucchini

Similarity: > 90%

Zucchini is also high in Vitamin C and potassium. Also, zucchini contains more Vitamin A than cauliflower.

For 100 grams of cauliflower and zucchini:

Cauliflower (7/8 cup)		Zucchini (3/4 cup)
299	potassium (MG)	261
48	Vitamin C (MG)	18

However, cauliflower does contain more dietary fiber, pantothenic acid and folate than zucchini by weight.

Here is a comparison of the rest of nutrients:

25	calories (KCAL)	17
2	dietary fiber (G)	1
1.9	sugar (G)	2.5
1.9	protein (G)	1.2
0.13	saturated fat (G)	0.08
48	Vitamin C (MG)	18
0	Vitamin A (UG)	10
0.08	Vitamin E (MG)	0.12
22	calcium (MG)	16
0.42	iron (MG)	0.37
0.05	thiamin (MG)	0.05
0.06	riboflavin (MG)	0.09
0.51	niacin (MG)	0.45
0.67	pantothenic acid (MG)	0.2
0.18	Vitamin B6 (MG)	0.16
57	folate (UG)	24

0.931 | 0.931 | 1.19 Complete Comparison:
Zucchini vs. Cauliflower

Red Bell Pepper

Similarity: > 90%

Red bell pepper is also high in Vitamin C and potassium. Also, red bell pepper contains more Vitamin A, Vitamin E and Vitamin B6 than cauliflower.

For 100 grams of cauliflower and red bell pepper:

Cauliflower (7/8 cup)		Red Bell Pepper (5/8 cup)
299	potassium (MG)	211
48	Vitamin C (MG)	128

However, cauliflower does contain more calcium than red bell pepper by weight.

Here is a comparison of the rest of nutrients:

25	calories (KCAL)	26
2	dietary fiber (G)	2.1
1.9	sugar (G)	4.2
1.9	protein (G)	0.99
0.13	saturated fat (G)	0.06
48	Vitamin C (MG)	128
0	Vitamin A (UG)	157
0.08	Vitamin E (MG)	1.6
22	calcium (MG)	7
0.42	iron (MG)	0.43
0.05	thiamin (MG)	0.05
0.06	riboflavin (MG)	0.09
0.51	niacin (MG)	0.98
0.67	pantothenic acid (MG)	0.32
0.18	Vitamin B6 (MG)	0.29
57	folate (UG)	46

0.923 | 0.923 | 2.42 Complete Comparison:
Red Bell Pepper vs. Cauliflower

Other Nutritional Substitutes

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