Blueberry vs. Cauliflower
Nutrition comparison of Blueberry and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and cauliflower:
- Cauliflower has 4.2 times less sugar than blueberry.
- Cauliflower has 56% less calories than blueberry.
- Cauliflower has 66% less carbohydrates than blueberry.
- Cauliflower has more pantothenic acid, Vitamin B6 and folate.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 56% less calories than blueberry - cauliflower has 25 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is much lighter in protein, much heavier in carbs and similar to cauliflower for fat. Blueberry has a macronutrient ratio of 5:91:5 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Cauliflower | |
|---|---|---|
| Protein | 5% | 26% |
| Carbohydrates | 91% | 66% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 66% less carbohydrates than blueberry - cauliflower has 5g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Cauliflower and blueberry contain similar amounts of dietary fiber - cauliflower has 2g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Cauliflower has 4.2 times less sugar than blueberry - cauliflower has 1.9g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Cauliflower and blueberry contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both cauliflower and blueberry are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 397% more Vitamin C than blueberry - cauliflower has 48.2mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Blueberry and cauliflower contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and blueberry contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Cauliflower and blueberry contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Cauliflower has more pantothenic acid, Vitamin B6 and folate. Both blueberry and cauliflower contain significant amounts of thiamin, riboflavin and niacin.
| Blueberry | Cauliflower | |
|---|---|---|
| Thiamin | 0.037 MG | 0.05 MG |
| Riboflavin | 0.041 MG | 0.06 MG |
| Niacin | 0.418 MG | 0.507 MG |
| Pantothenic acid | 0.124 MG | 0.667 MG |
| Vitamin B6 | 0.052 MG | 0.184 MG |
| Folate | 6 UG | 57 UG |
Minerals
calcium
Cauliflower has 267% more calcium than blueberry - cauliflower has 22mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Cauliflower and blueberry contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Cauliflower is a great source of potassium and it has 288% more potassium than blueberry - cauliflower has 299mg of potassium per 100 grams and blueberry has 77mg 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 blueberry and cauliflower contain small amounts of luteolin.
| Blueberry | Cauliflower | |
|---|---|---|
| luteolin | 0.2 mg | 0.09 mg |
| kaempferol | 1.66 mg | 0.36 mg |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 mg | 0.54 mg |
| apigenin | ~ | 0.03 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,
| Blueberry | Cauliflower | |
|---|---|---|
| beta-carotene | 32 UG | ~ |
| lutein + zeaxanthin | 80 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, blueberry has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Blueberry | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.015 G |
| Total | 0.058 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, blueberry has more linoleic acid than cauliflower per 100 grams.
| Blueberry | Cauliflower | |
|---|---|---|
| linoleic acid | 0.088 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.088 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: Blueberry (Blueberries, raw) and Cauliflower (Cauliflower, raw) .
Blueberry 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 cauliflower or blueberry contain more calories in 100 grams?Cauliflower has 60% less calories than blueberry - cauliflower has 25 calories in 100g and blueberry has 57 calories.
Does cauliflower or blueberry have more carbohydrates?
By weight, cauliflower has 70% fewer carbohydrates than blueberry - cauliflower has 5g of carbs for 100g and blueberry has 14.5g of carbohydrates.