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.
Detailed nutritional comparison of wheat flour 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: Wheat Flour (Wheat flour, white, bread, enriched) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Wheat Flour src
Image of Cauliflower src

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, 25:66:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Cauliflower
Protein 14% 25%
Carbohydrates 82% 66%
Fat 4% 9%
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 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 Wheat Flour or Cauliflower .

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Cauliflower (Cauliflower, raw) .

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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.