Pork vs. Cauliflower
Nutrition comparison of Cooked Pork and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
pork
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pork and cauliflower:
- Both pork and cauliflower are high in potassium.
- Cauliflower has signficantly more dietary fiber than pork.
- Cauliflower is an excellent source of Vitamin C.
- Pork has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, cauliflower contains more folate.
- Pork is an excellent source of protein.
USDA sources for nutritional information: Pork (Pork, fresh, ground, cooked) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and cauliflower has 92% less calories than pork - pork has 297 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, pork is heavier in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Pork has a macronutrient ratio of 35:0:65 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pork | Cauliflower | |
|---|---|---|
| Protein | 35% | 25% |
| Carbohydrates | ~ | 66% |
| Fat | 65% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and pork are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Cauliflower has signficantly more dietary fiber than pork - cauliflower has 2g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than cauliflower - cauliflower has 1.9g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 12 times more protein than cauliflower - pork has 25.7g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Pork is high in saturated fat and cauliflower has 98% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
cholesterol
Cauliflower has less cholesterol than pork - pork has 94mg 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 67 times more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Pork and cauliflower contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than cauliflower - pork has 21iu of Vitamin D per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Pork and cauliflower contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Cauliflower has more Vitamin K than pork - cauliflower has 15.5ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12, however, cauliflower contains more folate. Both pork and cauliflower contain significant amounts of pantothenic acid.
| Pork | Cauliflower | |
|---|---|---|
| Thiamin | 0.706 MG | 0.05 MG |
| Riboflavin | 0.22 MG | 0.06 MG |
| Niacin | 4.206 MG | 0.507 MG |
| Pantothenic acid | 0.52 MG | 0.667 MG |
| Vitamin B6 | 0.391 MG | 0.184 MG |
| Folate | 6 UG | 57 UG |
| Vitamin B12 | 0.54 UG | ~ |
Minerals
calcium
Pork and cauliflower contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Pork has 207% more iron than cauliflower - pork has 1.3mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both pork and cauliflower are high in potassium. Pork has 21% more potassium than cauliflower - pork has 362mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Pork | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.015 G |
| Total | 0.07 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than cauliflower per 100 grams.
| Pork | Cauliflower | |
|---|---|---|
| linoleic acid | 1.64 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 1.64 G | 0.019 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Pork or Cauliflower .
Note: The specific food items compared are: Pork (Pork, fresh, ground, cooked) and Cauliflower (Cauliflower, raw) .
Cooked Pork 100g
(
100 g
)
|
Daily Values (%) |
Cauliflower 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 297KCAL 15% |
|
>999% | calories | 5% |
|
25KCAL 1% | |
|
|
5% | carbohydrates | >999% |
|
5G 2% | ||
|
|
5% | dietary fiber | >999% |
|
2G 8% | ||
| 5% | sugar | >999% | 1.9G | ||||
| 21G 33% |
|
>999% | total fat | 5% |
|
0.28G 0.4% | |
| 7.7G 43% |
|
>999% | saturated fat | 5% |
|
0.13G 1% | |
| 9.3G | >999% | monounsaturated fat | 5% | 0.03G | |||
| 1.9G | >999% | polyunsaturated fat | 5% | 0.03G | |||
| 94MG | >999% | cholesterol | 5% | ||||
| 73MG 5% |
|
143% | sodium | 5% |
|
30MG 2% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 2UG 0.3% |
|
>999% | Vitamin A | 5% |
|
||
| 0.7MG 1% |
|
5% | Vitamin C | >999% |
|
48MG 64% | |
| 21IU 4% |
|
>999% | Vitamin D | 5% |
|
||
| 22MG 2% |
|
5% | calcium | 5% |
|
22MG 2% | |
| 1.3MG 7% |
|
209% | iron | 5% |
|
0.42MG 2% | |
| 24MG 8% |
|
60% | magnesium | 5% |
|
15MG 5% | |
| 362MG 16% |
|
21% | potassium | 5% |
|
299MG 13% | |
| 0.71MG 64% |
|
>999% | thiamin (Vit B1) | 5% |
|
0.05MG 5% | |
| 0.22MG 20% |
|
266% | riboflavin (Vit B2) | 5% |
|
0.06MG 6% | |
| 4.2MG 30% |
|
723% | niacin (Vit B3) | 5% |
|
0.51MG 4% | |
| 0.39MG 30% |
|
117% | Vitamin B6 | 5% |
|
0.18MG 14% | |
| 0.52MG 10% |
|
5% | pantothenic acid (Vit B5) | 29% |
|
0.67MG 13% | |
| 6UG 2% |
|
5% | folate (Vit B9) | 850% |
|
57UG 14% | |
| 0.54UG 23% |
|
>999% | Vitamin B12 | 5% |
|
||
| 0.21MG 1% |
|
162% | Vitamin E | 5% |
|
0.08MG 1% | |
|
|
5% | Vitamin K | >999% |
|
16UG 17% | ||
| 26G 51% |
|
>999% | protein | 5% |
|
1.9G 4% | |
| 88MG 21% |
|
100% | choline | 5% |
|
44MG 10% | |
| 0.04MG 4% |
|
5% | copper | 5% |
|
0.04MG 3% | |
|
|
5% | fluoride | >999% |
|
|||
| 0.01MG 1% |
|
5% | manganese | >999% |
|
0.16MG 9% | |
| 226MG 32% |
|
414% | phosphorus | 5% |
|
44MG 6% | |
| 35UG 64% |
|
>999% | selenium | 5% |
|
0.6UG 1% | |
| 3.2MG 40% |
|
>999% | zinc | 5% |
|
0.27MG 3% | |
| 53G | 5% | Water | 74% | 92G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, biotin (Vit B7), trans fat. |
|||||||
FAQ
Does pork or cauliflower contain more calories in 100 grams?Pork is high in calories and cauliflower has 90% less calories than pork - pork has 297 calories in 100g and cauliflower has 25 calories.
Is pork or cauliflower better for protein?
Pork is a fantastic source of protein and it has 12 times more protein than cauliflower - pork has 25.7g of protein per 100 grams and cauliflower has 1.9g of protein.
Does cauliflower or pork have more carbohydrates?
By weight, both cauliflower and pork are low in carbohydrates - cauliflower has 5g of carbs for 100g and pork has no carbs..
Does pork or cauliflower contain more potassium?
Both pork and cauliflower are high in potassium. Pork has 20% more potassium than cauliflower - pork has 362mg of potassium in 100 grams and cauliflower has 299mg of potassium.