Kiwi vs. Cauliflower

Nutrition comparison of Kiwi and Cauliflower


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

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

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

  • Both kiwi and cauliflower are high in Vitamin C and potassium.
  • Cauliflower has 3.7 times less sugar than kiwi.
  • Cauliflower has 59% less calories than kiwi.
  • Cauliflower has 66% less carbohydrates than kiwi.
  • Cauliflower has more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate.
  • Kiwi is a great source of dietary fiber.
Detailed nutritional comparison of kiwi 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: Kiwi (Kiwifruit, green, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Kiwi src
Image of Cauliflower src

Calories and Carbs

calories

Cauliflower has 59% less calories than kiwi - kiwi has 61 calories per 100 grams and cauliflower has 25 calories.

For macronutrient ratios, kiwi is lighter in protein, much heavier in carbs and similar to cauliflower for fat. Kiwi has a macronutrient ratio of 7:87:7 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Kiwi Cauliflower
Protein 7% 26%
Carbohydrates 87% 66%
Fat 7% 8%
Alcohol ~ ~

carbohydrates

Cauliflower has 66% less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.

dietary fiber

Kiwi is a great source of dietary fiber and it has 50% more dietary fiber than cauliflower - kiwi has 3g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.

sugar

Cauliflower has 3.7 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and cauliflower has 1.9g of sugar.



Protein

protein

Kiwi and cauliflower contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and cauliflower has 1.9g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Both kiwi and cauliflower are high in Vitamin C. Kiwi has 92% more Vitamin C than cauliflower - kiwi has 92.7mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.

Vitamin A

Kiwi and cauliflower contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.

Vitamin E

Kiwi and cauliflower contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.

Vitamin K

Kiwi has 160% more Vitamin K than cauliflower - kiwi has 40.3ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.

The B Vitamins

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

Kiwi Cauliflower
Thiamin 0.027 MG 0.05 MG
Riboflavin 0.025 MG 0.06 MG
Niacin 0.341 MG 0.507 MG
Pantothenic acid 0.183 MG 0.667 MG
Vitamin B6 0.063 MG 0.184 MG
Folate 25 UG 57 UG

Minerals

calcium

Kiwi has 55% more calcium than cauliflower - kiwi has 34mg of calcium per 100 grams and cauliflower has 22mg of calcium.

iron

Kiwi and cauliflower contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and cauliflower has 0.42mg of iron.

potassium

Both kiwi and cauliflower are high in potassium. Kiwi has a little more potassium (4%) than cauliflower by weight - kiwi has 312mg 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, kiwi has more luteolin and kaempferol than cauliflower per 100 grams, however, cauliflower contains more quercetin than kiwi per 100 grams.

Kiwi Cauliflower
luteolin 0.74 mg 0.09 mg
kaempferol 1.03 mg 0.36 mg
Quercetin 0.04 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,

Kiwi Cauliflower
beta-carotene 52 UG ~
lutein + zeaxanthin 122 UG 1 UG

Omega-3 and Omega-6

omega 3s

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

Kiwi Cauliflower
alpha linoleic acid 0.042 G 0.015 G
Total 0.042 G 0.015 G

omega 6s

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

Kiwi Cauliflower
linoleic acid 0.246 G 0.016 G
other omega 6 ~ 0.003 G
Total 0.246 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: Kiwi (Kiwifruit, green, raw) and Cauliflower (Cauliflower, raw) .

Kiwi g

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G Water G
G Starch G
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