Orange vs. Cauliflower

Nutrition comparison of Orange and Cauliflower


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

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

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

  • Both orange and cauliflower are high in Vitamin C.
  • Cauliflower has 3.7 times less sugar than orange.
  • Cauliflower has 57% less carbohydrates than orange.
  • Cauliflower has more pantothenic acid, Vitamin B6 and folate.
  • Cauliflower is a great source of potassium.
  • Orange is a great source of calcium.
Detailed nutritional comparison of orange 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: Orange (Oranges, raw, Florida) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Orange src
Image of Cauliflower src

Calories and Carbs

calories

Cauliflower has 46% less calories than orange - orange has 46 calories per 100 grams and cauliflower has 25 calories.

For macronutrient ratios, orange is lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Orange has a macronutrient ratio of 6:91:4 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Cauliflower
Protein 6% 26%
Carbohydrates 91% 66%
Fat 4% 8%
Alcohol ~ ~

carbohydrates

Cauliflower has 57% less carbohydrates than orange - orange has 11.5g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.

dietary fiber

Orange and cauliflower contain similar amounts of dietary fiber - orange has 2.4g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.

sugar

Cauliflower has 3.7 times less sugar than orange - orange has 9.1g of sugar per 100 grams and cauliflower has 1.9g of sugar.

Protein

protein

Orange and cauliflower contain similar amounts of protein - orange has 0.7g of protein per 100 grams and cauliflower has 1.9g of protein.

Fat

saturated fat

Both orange and cauliflower are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.

Vitamins

Vitamin C

Both orange and cauliflower are high in Vitamin C. Cauliflower has a little more Vitamin C (7%) than orange by weight - orange has 45mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.

Vitamin A

Orange has more Vitamin A than cauliflower - orange has 11ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.

Vitamin E

Orange and cauliflower contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.

Vitamin K

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

The B Vitamins

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

Orange Cauliflower
Thiamin 0.1 MG 0.05 MG
Riboflavin 0.04 MG 0.06 MG
Niacin 0.4 MG 0.507 MG
Pantothenic acid 0.25 MG 0.667 MG
Vitamin B6 0.051 MG 0.184 MG
Folate 17 UG 57 UG

Minerals

calcium

Orange is a great source of calcium and it has 95% more calcium than cauliflower - orange has 43mg of calcium per 100 grams and cauliflower has 22mg of calcium.

iron

Orange and cauliflower contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and cauliflower has 0.42mg of iron.

potassium

Cauliflower is a great source of potassium and it has 77% more potassium than orange - orange has 169mg 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,

Orange Cauliflower
beta-carotene 71 UG ~
alpha-carotene 11 UG ~
lutein + zeaxanthin 129 UG 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both orange and cauliflower contain significant amounts of alpha linoleic acid (ALA).

Orange Cauliflower
alpha linoleic acid 0.011 G 0.015 G
Total 0.011 G 0.015 G

omega 6s

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

Orange Cauliflower
linoleic acid 0.031 G 0.016 G
other omega 6 ~ 0.003 G
Total 0.031 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: Orange (Oranges, raw, Florida) and Cauliflower (Cauliflower, raw) .

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FAQ

Does orange or cauliflower contain more calories in 100 grams?
Cauliflower has 50% less calories than orange - orange has 46 calories in 100g and cauliflower has 25 calories.

Does orange or cauliflower have more carbohydrates?
By weight, cauliflower has 60% fewer carbohydrates than orange - orange has 11.5g of carbs for 100g and cauliflower has 5g of carbohydrates.