Cauliflower vs. Kale

Nutrition comparison of Cauliflower and Kale


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

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

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

  • Both kale and cauliflower are high in Vitamin C and potassium.
  • Kale has more riboflavin.
  • Kale is an excellent source of Vitamin A, Vitamin K, calcium and dietary fiber.
Detailed nutritional comparison of cauliflower and kale 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: Cauliflower (Cauliflower, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cauliflower src
Image of Kale src

Calories and Carbs

calories

Kale and cauliflower contain similar amounts of calories - kale has 35 calories per 100 grams and cauliflower has 25 calories.

For macronutrient ratios, cauliflower is much heavier in carbs, much lighter in fat and similar to kale for protein. Cauliflower has a macronutrient ratio of 26:66:8 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cauliflower Kale
Protein 26% 28%
Carbohydrates 66% 41%
Fat 8% 31%
Alcohol ~ ~

carbohydrates

Both kale and cauliflower are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.

dietary fiber

Kale is an excellent source of dietary fiber and it has 105% more dietary fiber than cauliflower - kale has 4.1g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.

sugar

Kale and cauliflower contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and cauliflower has 1.9g of sugar.

Protein

protein

Kale and cauliflower contain similar amounts of protein - kale has 2.9g of protein per 100 grams and cauliflower has 1.9g of protein.

Fat

saturated fat

Both kale and cauliflower are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.

Vitamins

Vitamin C

Both kale and cauliflower are high in Vitamin C. Kale has 94% more Vitamin C than cauliflower - kale has 93.4mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.

Vitamin A

Kale is an excellent source of Vitamin A and it has more Vitamin A than cauliflower - kale has 241ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.

Vitamin E

Kale and cauliflower contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.

Vitamin K

Kale is an excellent source of Vitamin K and it has 24 times more Vitamin K than cauliflower - kale has 389.6ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.

The B Vitamins

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

Cauliflower Kale
Thiamin 0.05 MG 0.113 MG
Riboflavin 0.06 MG 0.347 MG
Niacin 0.507 MG 1.18 MG
Pantothenic acid 0.667 MG 0.37 MG
Vitamin B6 0.184 MG 0.147 MG
Folate 57 UG 62 UG

Minerals

calcium

Kale is an excellent source of calcium and it has 10 times more calcium than cauliflower - kale has 254mg of calcium per 100 grams and cauliflower has 22mg of calcium.

iron

Kale has 281% more iron than cauliflower - kale has 1.6mg of iron per 100 grams and cauliflower has 0.42mg of iron.

potassium

Both kale and cauliflower are high in potassium. Kale has 16% more potassium than cauliflower - kale has 348mg 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,

Cauliflower Kale
apigenin 0.03 mg ~
luteolin 0.09 mg ~
kaempferol 0.36 mg 46.8 mg
Quercetin 0.54 mg 22.58 mg
isorhamnetin ~ 23.6 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,

Cauliflower Kale
lutein + zeaxanthin 1 UG 6261 UG
beta-carotene ~ 2873 UG

Omega-3 and Omega-6

omega 3s

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

Cauliflower Kale
alpha linoleic acid 0.015 G 0.378 G
Total 0.015 G 0.378 G

omega 6s

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

Cauliflower Kale
other omega 6 ~ 0.003 G
linoleic acid 0.016 G 0.291 G
Total 0.016 G 0.294 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: Cauliflower (Cauliflower, raw) and Kale (Kale, raw) .

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FAQ

Does kale or cauliflower contain more calories in 100 grams?
Kale and cauliflower contain similar amounts of calories - kale has 35 calories in 100g and cauliflower has 25 calories.

Does kale or cauliflower have more carbohydrates?
By weight, both kale and cauliflower are low in carbohydrates - kale has 4.4g of carbs for 100g and cauliflower has 5g of carbohydrates.

Does kale or cauliflower contain more calcium?
Kale is a rich source of calcium and it has 10 times more calcium than cauliflower - kale has 254mg of calcium in 100 grams and cauliflower has 22mg of calcium.

Does kale or cauliflower contain more potassium?
Both kale and cauliflower are high in potassium. Kale has 20% more potassium than cauliflower - kale has 348mg of potassium in 100 grams and cauliflower has 299mg of potassium.

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