Oats vs. Cauliflower

Nutrition comparison of Oats and Cauliflower


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

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

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

  • Both oats and cauliflower are high in potassium.
  • Cauliflower has 8.3 times less saturated fat than oat.
  • Cauliflower is an excellent source of Vitamin C.
  • Oat has more thiamin, riboflavin and pantothenic acid.
  • Oat is a great source of calcium.
  • Oat is an excellent source of dietary fiber, iron and protein.
Detailed nutritional comparison of oats 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Cauliflower src

Calories and Carbs

calories

Oat is high in calories and cauliflower has 94% less calories than oat - oat has 389 calories per 100 grams and cauliflower has 25 calories.

For macronutrient ratios, oats is lighter in protein, heavier in fat and similar to cauliflower for carbs. Oats has a macronutrient ratio of 17:67:16 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Cauliflower
Protein 17% 26%
Carbohydrates 67% 66%
Fat 16% 8%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and cauliflower has 93% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.

dietary fiber

Oat is an excellent source of dietary fiber and it has 430% more dietary fiber than cauliflower - oat has 10.6g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.

sugar

Oat has less sugar than cauliflower - cauliflower has 1.9g of sugar per 100 grams and oat does not contain significant amounts.



Protein

protein

Oat is an excellent source of protein and it has 780% more protein than cauliflower - oat has 16.9g of protein per 100 grams and cauliflower has 1.9g of protein.

Fat

saturated fat

Cauliflower has 8.3 times less saturated fat than oat - oat has 1.2g 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 oat - cauliflower has 48.2mg of Vitamin C per 100 grams and oat does not contain significant amounts.

Vitamin E

Cauliflower and oats contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and oat does not contain significant amounts.

Vitamin K

Cauliflower has more Vitamin K than oat - cauliflower has 15.5ug of Vitamin K per 100 grams and oat does not contain significant amounts.

The B Vitamins

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

Oats Cauliflower
Thiamin 0.763 MG 0.05 MG
Riboflavin 0.139 MG 0.06 MG
Niacin 0.961 MG 0.507 MG
Pantothenic acid 1.349 MG 0.667 MG
Vitamin B6 0.119 MG 0.184 MG
Folate 56 UG 57 UG

Minerals

calcium

Oat is a great source of calcium and it has 145% more calcium than cauliflower - oat has 54mg of calcium per 100 grams and cauliflower has 22mg of calcium.

iron

Oat is an excellent source of iron and it has 10 times more iron than cauliflower - oat has 4.7mg of iron per 100 grams and cauliflower has 0.42mg of iron.

potassium

Both oats and cauliflower are high in potassium. Oat has 43% more potassium than cauliflower - oat has 429mg of potassium per 100 grams and cauliflower has 299mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Oats Cauliflower
alpha linoleic acid 0.111 G 0.015 G
Total 0.111 G 0.015 G

omega 6s

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

Oats Cauliflower
linoleic acid 2.424 G 0.016 G
other omega 6 ~ 0.003 G
Total 2.424 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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Cauliflower (Cauliflower, raw) .

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