Chicken vs. Cauliflower

Nutrition comparison of Cooked Chicken and Cauliflower


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

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

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

  • Both cauliflower and chicken are high in potassium.
  • Cauliflower has 22.9 times less saturated fat than chicken.
  • Cauliflower has signficantly less cholesterol than chicken.
  • Cauliflower has signficantly more dietary fiber than chicken.
  • Cauliflower is an excellent source of Vitamin C.
  • Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, cauliflower contains more folate.
  • Chicken is an excellent source of protein.
Detailed nutritional comparison of chicken 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: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Chicken src
Image of Cauliflower src

Calories and Carbs

calories

Chicken is high in calories and cauliflower has 87% less calories than chicken - cauliflower has 25 calories per 100 grams and chicken has 189 calories.

For macronutrient ratios, chicken is much heavier in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Chicken has a macronutrient ratio of 49:0:51 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chicken Cauliflower
Protein 49% 26%
Carbohydrates ~ 66%
Fat 51% 8%
Alcohol ~ ~

carbohydrates

Both cauliflower and chicken are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and chicken does not contain significant amounts.

dietary fiber

Cauliflower has signficantly more dietary fiber than chicken - cauliflower has 2g of dietary fiber per 100 grams and chicken does not contain significant amounts.

sugar

Chicken has less sugar than cauliflower - cauliflower has 1.9g of sugar per 100 grams and chicken does not contain significant amounts.



Protein

protein

Chicken is an excellent source of protein and it has 11 times more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and chicken has 23.3g of protein.

Fat

saturated fat

Cauliflower has 22.9 times less saturated fat than chicken - cauliflower has 0.13g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.

trans fat

Both chicken and cauliflower are low in trans fat - chicken has 0.09g of trans fat per 100 grams and cauliflower does not contain significant amounts.

cholesterol

Cauliflower has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and cauliflower does not contain significant amounts.

Vitamins

Vitamin C

Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than chicken - cauliflower has 48.2mg of Vitamin C per 100 grams and chicken does not contain significant amounts.

Vitamin E

Cauliflower and chicken contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.

Vitamin K

Cauliflower and chicken contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.

The B Vitamins

Chicken has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12, however, cauliflower contains more folate.

Chicken Cauliflower
Thiamin 0.121 MG 0.05 MG
Riboflavin 0.302 MG 0.06 MG
Niacin 7.107 MG 0.507 MG
Pantothenic acid 1.327 MG 0.667 MG
Vitamin B6 0.538 MG 0.184 MG
Folate 2 UG 57 UG
Vitamin B12 0.51 UG ~

Minerals

calcium

Cauliflower has 175% more calcium than chicken - cauliflower has 22mg of calcium per 100 grams and chicken has 8mg of calcium.

iron

Chicken has 121% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and chicken has 0.93mg of iron.

potassium

Both cauliflower and chicken are high in potassium. Chicken has 126% more potassium than cauliflower - cauliflower has 299mg of potassium per 100 grams and chicken has 677mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Chicken Cauliflower
alpha linoleic acid 0.1 G 0.015 G
DHA 0.031 G ~
EPA 0.008 G ~
DPA 0.016 G ~
Total 0.155 G 0.015 G

omega 6s

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

Chicken Cauliflower
other omega 6 0.008 G 0.003 G
linoleic acid 1.818 G 0.016 G
Total 1.826 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: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Cauliflower (Cauliflower, raw) .

Cooked Chicken g

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