Pineapple vs. Cauliflower
Nutrition comparison of Pineapple and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and cauliflower:
- Both pineapple and cauliflower are high in Vitamin C.
- Cauliflower has 4.1 times less sugar than pineapple.
- Cauliflower has 62% less carbohydrates than pineapple.
- Cauliflower has more pantothenic acid and folate.
- Cauliflower is a great source of potassium.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 50% less calories than pineapple - pineapple has 50 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, pineapple is much lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Pineapple has a macronutrient ratio of 4:94:2 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Cauliflower | |
|---|---|---|
| Protein | 4% | 26% |
| Carbohydrates | 94% | 66% |
| Fat | 2% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 62% less carbohydrates than pineapple - pineapple has 13.1g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Cauliflower has 43% more dietary fiber than pineapple - pineapple has 1.4g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Cauliflower has 4.1 times less sugar than pineapple - pineapple has 9.9g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Pineapple and cauliflower contain similar amounts of protein - pineapple has 0.54g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both pineapple and cauliflower are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Both pineapple and cauliflower are high in Vitamin C. Pineapple is very similar to pineapple for Vitamin C - pineapple has 47.8mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Pineapple and cauliflower contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Pineapple and cauliflower contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Pineapple and cauliflower contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Cauliflower has more pantothenic acid and folate. Both pineapple and cauliflower contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Pineapple | Cauliflower | |
|---|---|---|
| Thiamin | 0.079 MG | 0.05 MG |
| Riboflavin | 0.032 MG | 0.06 MG |
| Niacin | 0.5 MG | 0.507 MG |
| Pantothenic acid | 0.213 MG | 0.667 MG |
| Vitamin B6 | 0.112 MG | 0.184 MG |
| Folate | 18 UG | 57 UG |
Minerals
calcium
Cauliflower has 69% more calcium than pineapple - pineapple has 13mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Pineapple and cauliflower contain similar amounts of iron - pineapple has 0.29mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 174% more potassium than pineapple - pineapple has 109mg 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, both pineapple and cauliflower contain small amounts of luteolin.
| Pineapple | Cauliflower | |
|---|---|---|
| luteolin | 0.01 mg | 0.09 mg |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.14 mg | 0.54 mg |
| apigenin | ~ | 0.03 mg |
| kaempferol | ~ | 0.36 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pineapple and cauliflower contain significant amounts of alpha linoleic acid (ALA).
| Pineapple | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.015 G |
| Total | 0.017 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, both pineapple and cauliflower contain small amounts of linoleic acid.
| Pineapple | Cauliflower | |
|---|---|---|
| linoleic acid | 0.023 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.023 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: Pineapple (Pineapple, raw, all varieties) and Cauliflower (Cauliflower, raw) .
Pineapple g
()
|
Daily Values (%) |
Cauliflower 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 pineapple or cauliflower contain more calories in 100 grams?Cauliflower has 50% less calories than pineapple - pineapple has 50 calories in 100g and cauliflower has 25 calories.
Does pineapple or cauliflower have more carbohydrates?
By weight, cauliflower has 60% fewer carbohydrates than pineapple - pineapple has 13.1g of carbs for 100g and cauliflower has 5g of carbohydrates.