Cauliflower vs. Eggplant
Nutrition comparison of Cauliflower and Eggplant
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
eggplant
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and eggplant:
- Both eggplant and cauliflower are high in potassium.
- Cauliflower has more pantothenic acid, Vitamin B6 and folate.
- Cauliflower is an excellent source of Vitamin C.
- Eggplant is a great source of dietary fiber.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Eggplant (Eggplant, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Eggplant and cauliflower contain similar amounts of calories - eggplant has 25 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, cauliflower is heavier in protein, lighter in carbs and similar to eggplant for fat. Cauliflower has a macronutrient ratio of 25:66:9 and for eggplant, 14:80:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Eggplant | |
|---|---|---|
| Protein | 25% | 14% |
| Carbohydrates | 66% | 80% |
| Fat | 9% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Eggplant and cauliflower contain similar amounts of carbs - eggplant has 5.9g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Eggplant is a great source of dietary fiber and it has 50% more dietary fiber than cauliflower - eggplant has 3g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Eggplant and cauliflower contain similar amounts of sugar - eggplant has 3.5g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Eggplant and cauliflower contain similar amounts of protein - eggplant has 0.98g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both eggplant and cauliflower are low in saturated fat - eggplant has 0.03g 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 20 times more Vitamin C than eggplant - eggplant has 2.2mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Eggplant and cauliflower contain similar amounts of Vitamin A - eggplant has 1ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Eggplant and cauliflower contain similar amounts of Vitamin E - eggplant has 0.3mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Eggplant and cauliflower contain similar amounts of Vitamin K - eggplant has 3.5ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more pantothenic acid, Vitamin B6 and folate. Both cauliflower and eggplant contain significant amounts of thiamin, riboflavin and niacin.
| Cauliflower | Eggplant | |
|---|---|---|
| Thiamin | 0.05 MG | 0.039 MG |
| Riboflavin | 0.06 MG | 0.037 MG |
| Niacin | 0.507 MG | 0.649 MG |
| Pantothenic acid | 0.667 MG | 0.281 MG |
| Vitamin B6 | 0.184 MG | 0.084 MG |
| Folate | 57 UG | 22 UG |
Minerals
calcium
Cauliflower has 144% more calcium than eggplant - eggplant has 9mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Eggplant and cauliflower contain similar amounts of iron - eggplant has 0.23mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both eggplant and cauliflower are high in potassium. Cauliflower has 31% more potassium than eggplant - eggplant has 229mg 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 | Eggplant | |
|---|---|---|
| apigenin | 0.03 mg | ~ |
| luteolin | 0.09 mg | ~ |
| kaempferol | 0.36 mg | ~ |
| Quercetin | 0.54 mg | 0.04 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cauliflower and eggplant contain significant amounts of alpha linoleic acid (ALA).
| Cauliflower | Eggplant | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.013 G |
| Total | 0.015 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, eggplant has more linoleic acid than cauliflower per 100 grams.
| Cauliflower | Eggplant | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.063 G |
| Total | 0.019 G | 0.063 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 Eggplant .
Note: The specific food items compared are: Cauliflower (Cauliflower, raw) and Eggplant (Eggplant, raw) .
Cauliflower 100g
(
100 g
)
|
Daily Values (%) |
Eggplant 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 25KCAL 1% |
|
5% | calories | 5% |
|
25KCAL 1% | |
| 5G 2% |
|
5% | carbohydrates | 18% |
|
5.9G 2% | |
| 2G 8% |
|
5% | dietary fiber | 50% |
|
3G 12% | |
| 1.9G | 5% | sugar | 84% | 3.5G | |||
| 0.28G 0.4% |
|
56% | total fat | 5% |
|
0.18G 0.3% | |
| 0.13G 1% |
|
332% | saturated fat | 5% |
|
0.03G 0.2% | |
| 0.03G | 50% | monounsaturated fat | 5% | 0.02G | |||
| 0.03G | 5% | polyunsaturated fat | 166% | 0.08G | |||
| 30MG 2% |
|
>999% | sodium | 5% |
|
2MG 0.1% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
1UG 0.1% | ||
| 48MG 64% |
|
>999% | Vitamin C | 5% |
|
2.2MG 3% | |
| 22MG 2% |
|
144% | calcium | 5% |
|
9MG 1% | |
| 0.42MG 2% |
|
83% | iron | 5% |
|
0.23MG 1% | |
| 15MG 5% |
|
7% | magnesium | 5% |
|
14MG 5% | |
| 299MG 13% |
|
31% | potassium | 5% |
|
229MG 10% | |
| 0.05MG 5% |
|
25% | thiamin (Vit B1) | 5% |
|
0.04MG 4% | |
| 0.06MG 6% |
|
50% | riboflavin (Vit B2) | 5% |
|
0.04MG 3% | |
| 0.51MG 4% |
|
5% | niacin (Vit B3) | 27% |
|
0.65MG 5% | |
| 0.18MG 14% |
|
125% | Vitamin B6 | 5% |
|
0.08MG 7% | |
| 0.67MG 13% |
|
139% | pantothenic acid (Vit B5) | 5% |
|
0.28MG 6% | |
| 57UG 14% |
|
159% | folate (Vit B9) | 5% |
|
22UG 6% | |
| 0.08MG 1% |
|
5% | Vitamin E | 275% |
|
0.3MG 2% | |
| 16UG 17% |
|
357% | Vitamin K | 5% |
|
3.5UG 4% | |
| 1.9G 4% |
|
94% | protein | 5% |
|
0.98G 2% | |
| 44MG 10% |
|
538% | choline | 5% |
|
6.9MG 2% | |
| 0.04MG 3% |
|
5% | copper | 100% |
|
0.08MG 7% | |
|
|
>999% | fluoride | 5% |
|
|||
| 0.16MG 9% |
|
5% | manganese | 44% |
|
0.23MG 13% | |
| 44MG 6% |
|
83% | phosphorus | 5% |
|
24MG 3% | |
| 0.6UG 1% |
|
100% | selenium | 5% |
|
0.3UG 1% | |
| 0.27MG 3% |
|
69% | zinc | 5% |
|
0.16MG 2% | |
| 92G | 5% | Water | 5% | 92G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does eggplant or cauliflower contain more calories in 100 grams?Eggplant and cauliflower contain similar amounts of calories - eggplant has 25 calories in 100g and cauliflower has 25 calories.
Does eggplant or cauliflower have more carbohydrates?
By weight, eggplant and cauliflower contain similar amounts of carbs - eggplant has 5.9g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does eggplant or cauliflower contain more potassium?
Both eggplant and cauliflower are high in potassium. Cauliflower has 30% more potassium than eggplant - eggplant has 229mg of potassium in 100 grams and cauliflower has 299mg of potassium.