Avocado vs. Cauliflower

Nutrition comparison of Avocado and Cauliflower


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of avocado versus cauliflower (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in avocado and cauliflower:

  • Both cauliflower and avocado are high in potassium.
  • Avocado has more riboflavin, niacin and pantothenic acid.
  • Avocado is an excellent source of dietary fiber.
  • Cauliflower has 15.3 times less saturated fat than avocado.
  • Cauliflower is an excellent source of Vitamin C.
Detailed nutritional comparison of avocado and cauliflower is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Avocado (Avocados, raw, California) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Avocado src
Image of Cauliflower src

Calories and Carbs

calories

Avocado is high in calories and cauliflower has 85% less calories than avocado - cauliflower has 25 calories per 100 grams and avocado has 167 calories.

For macronutrient ratios, avocado is much lighter in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Avocado has a macronutrient ratio of 4:19:77 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Avocado Cauliflower
Protein 4% 26%
Carbohydrates 19% 66%
Fat 77% 8%
Alcohol ~ ~

carbohydrates

Cauliflower and avocado contain similar amounts of carbs - cauliflower has 5g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.

dietary fiber

Avocado is an excellent source of dietary fiber and it has 240% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.

sugar

Cauliflower and avocado contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and avocado has 0.3g of sugar.

Protein

protein

Cauliflower and avocado contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and avocado has 2g of protein.

Fat

saturated fat

Cauliflower has 15.3 times less saturated fat than avocado - cauliflower has 0.13g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Cauliflower is an excellent source of Vitamin C and it has 448% more Vitamin C than avocado - cauliflower has 48.2mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.

Vitamin A

Avocado has more Vitamin A than cauliflower - avocado has 7ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.

Vitamin E

Avocado has 23 times more Vitamin E than cauliflower - cauliflower has 0.08mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

Vitamin K

Cauliflower and avocado contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.

The B Vitamins

Avocado has more riboflavin, niacin and pantothenic acid. Both avocado and cauliflower contain significant amounts of thiamin, Vitamin B6 and folate.

Avocado Cauliflower
Thiamin 0.075 MG 0.05 MG
Riboflavin 0.143 MG 0.06 MG
Niacin 1.912 MG 0.507 MG
Pantothenic acid 1.463 MG 0.667 MG
Vitamin B6 0.287 MG 0.184 MG
Folate 89 UG 57 UG

Minerals

calcium

Cauliflower has 69% more calcium than avocado - cauliflower has 22mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Cauliflower and avocado contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Both cauliflower and avocado are high in potassium. Avocado has 70% more potassium than cauliflower - cauliflower has 299mg of potassium per 100 grams and avocado has 507mg 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,

Avocado Cauliflower
beta-carotene 63 UG ~
alpha-carotene 24 UG ~
lutein + zeaxanthin 271 UG 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than cauliflower per 100 grams.

Avocado Cauliflower
alpha linoleic acid 0.125 G 0.015 G
Total 0.125 G 0.015 G

omega 6s

Comparing omega-6 fatty acids, avocado has more linoleic acid than cauliflower per 100 grams.

Avocado Cauliflower
linoleic acid 1.674 G 0.016 G
other omega 6 ~ 0.003 G
Total 1.674 G 0.019 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: Avocado (Avocados, raw, California) and Cauliflower (Cauliflower, raw) .

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FAQ

Does cauliflower or avocado contain more calories in 100 grams?
Avocado is high in calories and cauliflower has 90% less calories than avocado - cauliflower has 25 calories in 100g and avocado has 167 calories.

Does cauliflower or avocado have more carbohydrates?
By weight, cauliflower and avocado contain similar amounts of carbs - cauliflower has 5g of carbs for 100g and avocado has 8.6g of carbohydrates.

Does cauliflower or avocado contain more potassium?
Both cauliflower and avocado are high in potassium. Avocado has 70% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and avocado has 507mg of potassium.