Wheat Flour vs. Cauliflower
Nutrition comparison of Wheat Flour and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and cauliflower:
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
- Wheat flour has more thiamin, riboflavin, niacin and folate, however, cauliflower contains more Vitamin B6.
- Wheat flour is a great source of protein.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Wheat flour is high in calories and cauliflower has 93% less calories than wheat flour - wheat flour has 361 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, wheat flour is lighter in protein, heavier in carbs and lighter in fat compared to cauliflower per calorie. Wheat flour has a macronutrient ratio of 14:82:4 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Cauliflower | |
|---|---|---|
| Protein | 14% | 26% |
| Carbohydrates | 82% | 66% |
| Fat | 4% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and cauliflower has 93% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Wheat flour and cauliflower contain similar amounts of dietary fiber - wheat flour has 2.4g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Wheat flour and cauliflower contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Wheat flour is a great source of protein and it has 524% more protein than cauliflower - wheat flour has 12g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both wheat flour and cauliflower are low in saturated fat - wheat flour has 0.24g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than wheat flour - cauliflower has 48.2mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Wheat flour and cauliflower contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Wheat flour and cauliflower contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Wheat flour and cauliflower contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Wheat flour has more thiamin, riboflavin, niacin and folate, however, cauliflower contains more Vitamin B6. Both wheat flour and cauliflower contain significant amounts of pantothenic acid.
| Wheat Flour | Cauliflower | |
|---|---|---|
| Thiamin | 0.812 MG | 0.05 MG |
| Riboflavin | 0.512 MG | 0.06 MG |
| Niacin | 7.554 MG | 0.507 MG |
| Pantothenic acid | 0.438 MG | 0.667 MG |
| Vitamin B6 | 0.037 MG | 0.184 MG |
| Folate | 183 UG | 57 UG |
Minerals
calcium
Wheat flour and cauliflower contain similar amounts of calcium - wheat flour has 15mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 950% more iron than cauliflower - wheat flour has 4.4mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 199% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Antioxidants and Phytonutrients
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,
| Wheat Flour | Cauliflower | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 79 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat flour has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Wheat Flour | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.015 G |
| Total | 0.043 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, wheat flour has more linoleic acid than cauliflower per 100 grams.
| Wheat Flour | Cauliflower | |
|---|---|---|
| linoleic acid | 0.685 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Cauliflower (Cauliflower, raw) .
Wheat Flour 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 wheat flour or cauliflower contain more calories in 100 grams?Wheat flour is high in calories and cauliflower has 90% less calories than wheat flour - wheat flour has 361 calories in 100g and cauliflower has 25 calories.
Does wheat flour or cauliflower have more carbohydrates?
By weight, wheat flour is high in carbohydrates and cauliflower has 90% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does wheat flour or cauliflower contain more iron?
Wheat flour is an abundant source of iron and it has 950% more iron than cauliflower - wheat flour has 4.4mg of iron in 100 grams and cauliflower has 0.42mg of iron.