Cauliflower vs. Spinach

Nutrition comparison of Cauliflower and Spinach


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

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

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

  • Both spinach and cauliflower are high in Vitamin C and potassium.
  • Spinach has more riboflavin and folate, however, cauliflower contains more pantothenic acid.
  • Spinach is a great source of iron.
  • Spinach is an excellent source of Vitamin A, Vitamin K and calcium.
Detailed nutritional comparison of cauliflower and spinach 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 Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cauliflower src
Image of Spinach src

Calories and Carbs

calories

Spinach and cauliflower contain similar amounts of calories - spinach has 23 calories per 100 grams and cauliflower has 25 calories.

For macronutrient ratios, cauliflower is lighter in protein, heavier in carbs and similar to spinach for fat. Cauliflower has a macronutrient ratio of 25:66:9 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cauliflower Spinach
Protein 25% 39%
Carbohydrates 66% 49%
Fat 9% 12%
Alcohol ~ ~

carbohydrates

Both spinach and cauliflower are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.

dietary fiber

Spinach and cauliflower contain similar amounts of dietary fiber - spinach has 2.2g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.

sugar

Spinach and cauliflower contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and cauliflower has 1.9g of sugar.

Protein

protein

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

Fat

saturated fat

Both spinach and cauliflower are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.

Vitamins

Vitamin C

Both spinach and cauliflower are high in Vitamin C. Cauliflower has 72% more Vitamin C than spinach - spinach has 28.1mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has more Vitamin A than cauliflower - spinach has 469ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.

Vitamin E

Spinach has 24 times more Vitamin E than cauliflower - spinach has 2mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 30 times more Vitamin K than cauliflower - spinach has 482.9ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.

The B Vitamins

Spinach has more riboflavin and folate, however, cauliflower contains more pantothenic acid. Both cauliflower and spinach contain significant amounts of thiamin, niacin and Vitamin B6.

Cauliflower Spinach
Thiamin 0.05 MG 0.078 MG
Riboflavin 0.06 MG 0.189 MG
Niacin 0.507 MG 0.724 MG
Pantothenic acid 0.667 MG 0.065 MG
Vitamin B6 0.184 MG 0.195 MG
Folate 57 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 350% more calcium than cauliflower - spinach has 99mg of calcium per 100 grams and cauliflower has 22mg of calcium.

iron

Spinach is a great source of iron and it has 545% more iron than cauliflower - spinach has 2.7mg of iron per 100 grams and cauliflower has 0.42mg of iron.

potassium

Both spinach and cauliflower are high in potassium. Spinach has 87% more potassium than cauliflower - spinach has 558mg 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 Spinach
apigenin 0.03 mg ~
luteolin 0.09 mg 0.74 mg
kaempferol 0.36 mg 6.38 mg
Quercetin 0.54 mg 3.97 mg
myricetin ~ 0.35 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 Spinach
lutein + zeaxanthin 1 UG 12198 UG
beta-carotene ~ 5626 UG

Omega-3 and Omega-6

omega 3s

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

Cauliflower Spinach
alpha linoleic acid 0.015 G 0.138 G
Total 0.015 G 0.138 G

omega 6s

Comparing omega-6 fatty acids, both cauliflower and spinach contain small amounts of linoleic acid.

Cauliflower Spinach
other omega 6 0.003 G ~
linoleic acid 0.016 G 0.026 G
Total 0.019 G 0.026 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 Cauliflower or Spinach .

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

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FAQ

Does spinach or cauliflower contain more calories in 100 grams?
Spinach and cauliflower contain similar amounts of calories - spinach has 23 calories in 100g and cauliflower has 25 calories.

Is spinach or cauliflower better for protein?
Spinach and cauliflower contain similar amounts of protein - spinach has 2.9g of protein per 100 grams and cauliflower has 1.9g of protein.

Does spinach or cauliflower have more carbohydrates?
By weight, both spinach and cauliflower are low in carbohydrates - spinach has 3.6g of carbs for 100g and cauliflower has 5g of carbohydrates.

Does spinach or cauliflower contain more calcium?
Spinach is a rich source of calcium and it has 350% more calcium than cauliflower - spinach has 99mg of calcium in 100 grams and cauliflower has 22mg of calcium.

Does spinach or cauliflower contain more potassium?
Both spinach and cauliflower are high in potassium. Spinach has 90% more potassium than cauliflower - spinach has 558mg of potassium in 100 grams and cauliflower has 299mg of potassium.