Peanut Butter vs. Cauliflower
Nutrition comparison of Peanut Butter and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and cauliflower:
- Both cauliflower and peanut butter are high in potassium.
- Cauliflower has 3.3 times less carbohydrates than peanut butter.
- Cauliflower has 3.4 times less sugar than peanut butter.
- Cauliflower is an excellent source of Vitamin C.
- Peanut butter has more niacin and Vitamin B6.
- Peanut butter has signficantly more Vitamin E than cauliflower.
- Peanut butter has signficantly more iron than cauliflower.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and cauliflower has 96% less calories than peanut butter - cauliflower has 25 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is lighter in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Cauliflower | |
|---|---|---|
| Protein | 15% | 25% |
| Carbohydrates | 14% | 66% |
| Fat | 71% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 3.3 times less carbohydrates than peanut butter - cauliflower has 5g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has 300% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Cauliflower has 3.4 times less sugar than peanut butter - cauliflower has 1.9g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 11 times more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and cauliflower has 98% less saturated fat than peanut butter - cauliflower has 0.13g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than peanut butter - cauliflower has 48.2mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than cauliflower - cauliflower has 0.08mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Cauliflower and peanut butter contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more niacin and Vitamin B6. Both peanut butter and cauliflower contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Peanut Butter | Cauliflower | |
|---|---|---|
| Thiamin | 0.106 MG | 0.05 MG |
| Riboflavin | 0.111 MG | 0.06 MG |
| Niacin | 13.696 MG | 0.507 MG |
| Pantothenic acid | 1.118 MG | 0.667 MG |
| Vitamin B6 | 0.418 MG | 0.184 MG |
| Folate | 92 UG | 57 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 105% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both cauliflower and peanut butter are high in potassium. Peanut butter has 149% more potassium than cauliflower - cauliflower has 299mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut butter has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Peanut Butter | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.015 G |
| Total | 0.078 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than cauliflower per 100 grams.
| Peanut Butter | Cauliflower | |
|---|---|---|
| other omega 6 | 0.64 G | 0.003 G |
| linoleic acid | 13.854 G | 0.016 G |
| Total | 14.494 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 Peanut Butter or Cauliflower .
Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Cauliflower (Cauliflower, raw) .
Peanut Butter 100g
(
100 g
)
|
Daily Values (%) |
Cauliflower 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 589KCAL 30% |
|
>999% | calories | 5% |
|
25KCAL 1% | |
| 22G 9% |
|
340% | carbohydrates | 5% |
|
5G 2% | |
| 8G 32% |
|
300% | dietary fiber | 5% |
|
2G 8% | |
| 8.4G | 342% | sugar | 5% | 1.9G | |||
| 50G 78% |
|
>999% | total fat | 5% |
|
0.28G 0.4% | |
| 7.6G 42% |
|
>999% | saturated fat | 5% |
|
0.13G 1% | |
| 23G | >999% | monounsaturated fat | 5% | 0.03G | |||
| 14G | >999% | polyunsaturated fat | 5% | 0.03G | |||
| 486MG 32% |
|
>999% | sodium | 5% |
|
30MG 2% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin C | >999% |
|
48MG 64% | ||
| 45MG 5% |
|
105% | calcium | 5% |
|
22MG 2% | |
| 1.9MG 11% |
|
352% | iron | 5% |
|
0.42MG 2% | |
| 160MG 52% |
|
967% | magnesium | 5% |
|
15MG 5% | |
| 745MG 32% |
|
149% | potassium | 5% |
|
299MG 13% | |
| 0.11MG 10% |
|
120% | thiamin (Vit B1) | 5% |
|
0.05MG 5% | |
| 0.11MG 10% |
|
83% | riboflavin (Vit B2) | 5% |
|
0.06MG 6% | |
| 14MG 98% |
|
>999% | niacin (Vit B3) | 5% |
|
0.51MG 4% | |
| 0.42MG 32% |
|
133% | Vitamin B6 | 5% |
|
0.18MG 14% | |
| 1.1MG 22% |
|
64% | pantothenic acid (Vit B5) | 5% |
|
0.67MG 13% | |
| 92UG 23% |
|
61% | folate (Vit B9) | 5% |
|
57UG 14% | |
| 6.3MG 42% |
|
>999% | Vitamin E | 5% |
|
0.08MG 1% | |
| 0.5UG 1% |
|
5% | Vitamin K | >999% |
|
16UG 17% | |
| 24G 48% |
|
>999% | protein | 5% |
|
1.9G 4% | |
| 61MG 14% |
|
39% | choline | 5% |
|
44MG 10% | |
| 0.58MG 48% |
|
>999% | copper | 5% |
|
0.04MG 3% | |
| 3.1UG 0.1% |
|
210% | fluoride | 5% |
|
||
| 1.8MG 100% |
|
>999% | manganese | 5% |
|
0.16MG 9% | |
| 319MG 46% |
|
625% | phosphorus | 5% |
|
44MG 6% | |
| 8.2UG 15% |
|
>999% | selenium | 5% |
|
0.6UG 1% | |
| 2.8MG 35% |
|
937% | zinc | 5% |
|
0.27MG 3% | |
| 1.1G | 5% | Water | >999% | 92G | |||
| 4.9G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin A, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does cauliflower or peanut butter contain more calories in 100 grams?Peanut butter is high in calories and cauliflower has 100% less calories than peanut butter - cauliflower has 25 calories in 100g and peanut butter has 589 calories.
Does cauliflower or peanut butter have more carbohydrates?
By weight, cauliflower has 3.3 times fewer carbohydrates than peanut butter - cauliflower has 5g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does cauliflower or peanut butter contain more potassium?
Both cauliflower and peanut butter are high in potassium. Peanut butter has 150% more potassium than cauliflower - cauliflower has 299mg of potassium in 100 grams and peanut butter has 745mg of potassium.