Cauliflower vs. Peas
Nutrition comparison of Cauliflower and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and peas:
- Both cauliflower and peas are high in Vitamin C and potassium.
- Cauliflower has 66% less carbohydrates than pea.
- Cauliflower has 69% less calories than pea.
- Pea has more thiamin, riboflavin and niacin, however, cauliflower contains more pantothenic acid.
- Pea is an excellent source of dietary fiber.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 69% less calories than pea - cauliflower has 25 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, cauliflower is similar to peas for protein, carbs and fat. Cauliflower has a macronutrient ratio of 26:66:8 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Peas | |
|---|---|---|
| Protein | 26% | 26% |
| Carbohydrates | 66% | 69% |
| Fat | 8% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 66% less carbohydrates than pea - cauliflower has 5g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has 185% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Cauliflower and peas contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 182% more protein than cauliflower - cauliflower has 1.9g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both cauliflower and peas are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Both cauliflower and peas are high in Vitamin C. Cauliflower has 21% more Vitamin C than pea - cauliflower has 48.2mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Pea has more Vitamin A than cauliflower - pea has 38ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and peas contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Cauliflower and peas contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin, riboflavin and niacin, however, cauliflower contains more pantothenic acid. Both cauliflower and peas contain significant amounts of Vitamin B6 and folate.
| Cauliflower | Peas | |
|---|---|---|
| Thiamin | 0.05 MG | 0.266 MG |
| Riboflavin | 0.06 MG | 0.132 MG |
| Niacin | 0.507 MG | 2.09 MG |
| Pantothenic acid | 0.667 MG | 0.104 MG |
| Vitamin B6 | 0.184 MG | 0.169 MG |
| Folate | 57 UG | 65 UG |
Minerals
calcium
Cauliflower and peas contain similar amounts of calcium - cauliflower has 22mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Pea has 250% more iron than cauliflower - cauliflower has 0.42mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both cauliflower and peas are high in potassium. Cauliflower has 23% more potassium than pea - cauliflower has 299mg of potassium per 100 grams and pea has 244mg 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,
| Cauliflower | Peas | |
|---|---|---|
| lutein + zeaxanthin | 1 UG | 2477 UG |
| beta-carotene | ~ | 449 UG |
| alpha-carotene | ~ | 21 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pea has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Cauliflower | Peas | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.035 G |
| Total | 0.015 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than cauliflower per 100 grams.
| Cauliflower | Peas | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.152 G |
| Total | 0.019 G | 0.152 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: Cauliflower (Cauliflower, raw) and Peas (Peas, green, raw) .
Cauliflower g
()
|
Daily Values (%) |
Peas g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cauliflower or peas contain more calories in 100 grams?Cauliflower has 70% less calories than pea - cauliflower has 25 calories in 100g and pea has 81 calories.
Does cauliflower or peas have more carbohydrates?
By weight, cauliflower has 70% fewer carbohydrates than pea - cauliflower has 5g of carbs for 100g and pea has 14.5g of carbohydrates.
Does cauliflower or peas contain more potassium?
Both cauliflower and peas are high in potassium. Cauliflower has 20% more potassium than pea - cauliflower has 299mg of potassium in 100 grams and pea has 244mg of potassium.