Raspberries vs. Cauliflower

Nutrition comparison of Raspberries and Cauliflower


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

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

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

  • Both raspberries and cauliflower are high in Vitamin C.
  • Cauliflower has 52% less calories than raspberry.
  • Cauliflower has 58% less carbohydrates than raspberry.
  • Cauliflower has more Vitamin B6 and folate.
  • Cauliflower is a great source of potassium.
  • Raspberry is an excellent source of dietary fiber.
Detailed nutritional comparison of raspberries 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: Raspberries (Raspberries, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Raspberries src
Image of Cauliflower src

Calories and Carbs

calories

Cauliflower has 52% less calories than raspberry - raspberry has 52 calories per 100 grams and cauliflower has 25 calories.

For macronutrient ratios, raspberries is lighter in protein, heavier in carbs and similar to cauliflower for fat. Raspberries has a macronutrient ratio of 8:81:11 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raspberries Cauliflower
Protein 8% 25%
Carbohydrates 81% 66%
Fat 11% 9%
Alcohol ~ ~

carbohydrates

Cauliflower has 58% less carbohydrates than raspberry - raspberry has 11.9g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.

dietary fiber

Raspberry is an excellent source of dietary fiber and it has 225% more dietary fiber than cauliflower - raspberry has 6.5g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.

sugar

Raspberries and cauliflower contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and cauliflower has 1.9g of sugar.

Protein

protein

Raspberries and cauliflower contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and cauliflower has 1.9g of protein.

Fat

saturated fat

Both raspberries and cauliflower are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.

Vitamins

Vitamin C

Both raspberries and cauliflower are high in Vitamin C. Cauliflower has 84% more Vitamin C than raspberry - raspberry has 26.2mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.

Vitamin A

Raspberries and cauliflower contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.

Vitamin E

Raspberries and cauliflower contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.

Vitamin K

Raspberries and cauliflower contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.

The B Vitamins

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

Raspberries Cauliflower
Thiamin 0.032 MG 0.05 MG
Riboflavin 0.038 MG 0.06 MG
Niacin 0.598 MG 0.507 MG
Pantothenic acid 0.329 MG 0.667 MG
Vitamin B6 0.055 MG 0.184 MG
Folate 21 UG 57 UG

Minerals

calcium

Raspberries and cauliflower contain similar amounts of calcium - raspberry has 25mg of calcium per 100 grams and cauliflower has 22mg of calcium.

iron

Raspberries and cauliflower contain similar amounts of iron - raspberry has 0.69mg of iron per 100 grams and cauliflower has 0.42mg of iron.

potassium

Cauliflower is a great source of potassium and it has 98% more potassium than raspberry - raspberry has 151mg 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, both raspberries and cauliflower contain significant amounts of quercetin.

Raspberries Cauliflower
kaempferol 0.06 mg 0.36 mg
Quercetin 1.05 mg 0.54 mg
apigenin ~ 0.03 mg
luteolin ~ 0.09 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,

Raspberries Cauliflower
beta-carotene 12 UG ~
alpha-carotene 16 UG ~
lutein + zeaxanthin 136 UG 1 UG

Omega-3 and Omega-6

omega 3s

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

Raspberries Cauliflower
alpha linoleic acid 0.126 G 0.015 G
Total 0.126 G 0.015 G

omega 6s

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

Raspberries Cauliflower
linoleic acid 0.249 G 0.016 G
other omega 6 ~ 0.003 G
Total 0.249 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 Raspberries or Cauliflower .

Note: The specific food items compared are: Raspberries (Raspberries, raw) and Cauliflower (Cauliflower, raw) .

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FAQ

Does raspberries or cauliflower contain more calories in 100 grams?
Cauliflower has 50% less calories than raspberry - raspberry has 52 calories in 100g and cauliflower has 25 calories.

Does raspberries or cauliflower have more carbohydrates?
By weight, cauliflower has 60% fewer carbohydrates than raspberry - raspberry has 11.9g of carbs for 100g and cauliflower has 5g of carbohydrates.