Dates vs. Cauliflower
Nutrition comparison of Dates and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
dates
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in dates and cauliflower:
- Both dates and cauliflower are high in potassium.
- Cauliflower is an excellent source of Vitamin C.
- Date has more niacin, however, cauliflower contains more folate.
- Date is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Dates (Dates, medjool) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Date is high in calories and cauliflower has 91% less calories than date - date has 277 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, dates is much lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Dates has a macronutrient ratio of 2:98:0 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Dates | Cauliflower | |
|---|---|---|
| Protein | 2% | 26% |
| Carbohydrates | 98% | 66% |
| Fat | ~ | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Date is high in carbohydrates and cauliflower has 93% less carbohydrates than date - date has 75g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Date is an excellent source of dietary fiber and it has 235% more dietary fiber than cauliflower - date has 6.7g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Date is high in sugar and cauliflower has 97% less sugar than date - date has 66.5g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Dates and cauliflower contain similar amounts of protein - date has 1.8g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both cauliflower and dates are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and date does not contain significant amounts.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than date - cauliflower has 48.2mg of Vitamin C per 100 grams and date does not contain significant amounts.
Vitamin A
Date has more Vitamin A than cauliflower - date has 7ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and dates contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and date does not contain significant amounts.
Vitamin K
Dates and cauliflower contain similar amounts of Vitamin K - date has 2.7ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Date has more niacin, however, cauliflower contains more folate. Both dates and cauliflower contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Dates | Cauliflower | |
|---|---|---|
| Thiamin | 0.05 MG | 0.05 MG |
| Riboflavin | 0.06 MG | 0.06 MG |
| Niacin | 1.61 MG | 0.507 MG |
| Pantothenic acid | 0.805 MG | 0.667 MG |
| Vitamin B6 | 0.249 MG | 0.184 MG |
| Folate | 15 UG | 57 UG |
Minerals
calcium
Date is an excellent source of calcium and it has 191% more calcium than cauliflower - date has 64mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Date has 114% more iron than cauliflower - date has 0.9mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both dates and cauliflower are high in potassium. Date has 133% more potassium than cauliflower - date has 696mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Antioxidants and Phytonutrients
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: Dates (Dates, medjool) and Cauliflower (Cauliflower, raw) .
Dates 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 dates or cauliflower contain more calories in 100 grams?Date is high in calories and cauliflower has 90% less calories than date - date has 277 calories in 100g and cauliflower has 25 calories.
Does dates or cauliflower have more carbohydrates?
By weight, date is high in carbohydrates and cauliflower has 90% fewer carbohydrates than date - date has 75g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does dates or cauliflower contain more calcium?
Date is a rich source of calcium and it has 190% more calcium than cauliflower - date has 64mg of calcium in 100 grams and cauliflower has 22mg of calcium.
Does dates or cauliflower contain more potassium?
Both dates and cauliflower are high in potassium. Date has 130% more potassium than cauliflower - date has 696mg of potassium in 100 grams and cauliflower has 299mg of potassium.