Lentils vs. Cauliflower
Nutrition comparison of Cooked Lentils and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and cauliflower:
- Both cauliflower and lentils are high in potassium.
- Cauliflower has 75% less carbohydrates than lentil.
- Cauliflower is an excellent source of Vitamin C.
- Lentil has more thiamin and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber and iron.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and cauliflower has 78% less calories than lentil - cauliflower has 25 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, lighter in fat and similar to cauliflower for carbs. Lentils has a macronutrient ratio of 30:67:3 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Cauliflower | |
|---|---|---|
| Protein | 30% | 26% |
| Carbohydrates | 67% | 66% |
| Fat | 3% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 75% less carbohydrates than lentil - cauliflower has 5g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has 295% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Cauliflower and lentils contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 370% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both cauliflower and lentils are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 31 times more Vitamin C than lentil - cauliflower has 48.2mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Lentils and cauliflower contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and lentils contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Cauliflower and lentils contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin and folate. Both lentils and cauliflower contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Lentils | Cauliflower | |
|---|---|---|
| Thiamin | 0.169 MG | 0.05 MG |
| Riboflavin | 0.073 MG | 0.06 MG |
| Niacin | 1.06 MG | 0.507 MG |
| Pantothenic acid | 0.638 MG | 0.667 MG |
| Vitamin B6 | 0.178 MG | 0.184 MG |
| Folate | 181 UG | 57 UG |
Minerals
calcium
Cauliflower and lentils contain similar amounts of calcium - cauliflower has 22mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Lentil is an excellent source of iron and it has 693% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both cauliflower and lentils are high in potassium. Lentil has 23% more potassium than cauliflower - cauliflower has 299mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Lentils | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.015 G |
| Total | 0.037 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than cauliflower per 100 grams.
| Lentils | Cauliflower | |
|---|---|---|
| linoleic acid | 0.137 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.137 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Cauliflower (Cauliflower, raw) .
Cooked Lentils 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 cauliflower or lentils contain more calories in 100 grams?Lentil is high in calories and cauliflower has 80% less calories than lentil - cauliflower has 25 calories in 100g and lentil has 116 calories.
Does cauliflower or lentils have more carbohydrates?
By weight, cauliflower has 80% fewer carbohydrates than lentil - cauliflower has 5g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does cauliflower or lentils contain more iron?
Lentil is an abundant source of iron and it has 690% more iron than cauliflower - cauliflower has 0.42mg of iron in 100 grams and lentil has 3.3mg of iron.
Does cauliflower or lentils contain more potassium?
Both cauliflower and lentils are high in potassium. Lentil has 20% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and lentil has 369mg of potassium.