Cabbage vs. Cauliflower

Nutrition comparison of Cabbage and Cauliflower


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

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

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

  • Both cabbage and cauliflower are high in Vitamin C.
  • Cabbage is a great source of dietary fiber.
  • Cauliflower has more pantothenic acid.
  • Cauliflower is a great source of potassium.
Detailed nutritional comparison of cabbage 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: Cabbage (Cabbage, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cabbage src
Image of Cauliflower src

Here's an infographic summarizing the nutritional differences between cabbage and cauliflower. marks particularly rich nutrients.


Calories and Carbs

calories

Cabbage and cauliflower contain similar amounts of calories - cabbage has 25 calories per 100 grams and cauliflower has 25 calories.

For macronutrient ratios, cabbage is lighter in protein, heavier in carbs and lighter in fat compared to cauliflower per calorie. Cabbage has a macronutrient ratio of 17:80:3 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cabbage Cauliflower
Protein 17% 26%
Carbohydrates 80% 66%
Fat 3% 8%
Alcohol ~ ~

carbohydrates

Cabbage and cauliflower contain similar amounts carbs - cabbage has 5.8g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.

dietary fiber

Cabbage is a great source of dietary fiber and it has 25% more dietary fiber than cauliflower - cabbage has 2.5g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.

sugar

Cabbage and cauliflower contain similar amounts of sugar - cabbage has 3.2g of sugar per 100 grams and cauliflower has 1.9g of sugar.



Protein

protein

Cabbage and cauliflower contain similar amounts of protein - cabbage has 1.3g of protein per 100 grams and cauliflower has 1.9g of protein.

Fat

saturated fat

Both cabbage and cauliflower are low in saturated fat - cabbage has 0.03g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.

Vitamins

Vitamin C

Both cabbage and cauliflower are high in Vitamin C. Cauliflower has 32% more Vitamin C than cabbage - cabbage has 36.6mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.

Vitamin A

Cabbage and cauliflower contain similar amounts of Vitamin A - cabbage has 5ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.

Vitamin E

Cabbage and cauliflower contain similar amounts of Vitamin E - cabbage has 0.15mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.

Vitamin K

Cabbage has 390% more Vitamin K than cauliflower - cabbage has 76ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.

The B Vitamins

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

Cabbage Cauliflower
Thiamin 0.061 MG 0.05 MG
Riboflavin 0.04 MG 0.06 MG
Niacin 0.234 MG 0.507 MG
Pantothenic acid 0.212 MG 0.667 MG
Vitamin B6 0.124 MG 0.184 MG
Folate 43 UG 57 UG

Minerals

calcium

Cabbage has 82% more calcium than cauliflower - cabbage has 40mg of calcium per 100 grams and cauliflower has 22mg of calcium.

iron

Cabbage and cauliflower contain similar amounts of iron - cabbage has 0.47mg of iron per 100 grams and cauliflower has 0.42mg of iron.

potassium

Cauliflower is a great source of potassium and it has 76% more potassium than cabbage - cabbage has 170mg 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 cabbage and cauliflower contain significant amounts of kaempferol and quercetin.

Cabbage Cauliflower
apigenin 0.08 mg 0.03 mg
luteolin 0.1 mg 0.09 mg
kaempferol 0.18 mg 0.36 mg
Quercetin 0.28 mg 0.54 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,

Cabbage Cauliflower
beta-carotene 42 UG ~
alpha-carotene 33 UG ~
lutein + zeaxanthin 30 UG 1 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both cabbage and cauliflower contain small amounts of linoleic acid.

Cabbage Cauliflower
linoleic acid 0.017 G 0.016 G
other omega 6 ~ 0.003 G
Total 0.017 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: Cabbage (Cabbage, raw) and Cauliflower (Cauliflower, raw) .

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G Water G
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