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.
Detailed nutritional comparison of pineapple 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: Pineapple (Pineapple, raw, all varieties) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of Pineapple src
Image of Cauliflower src

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

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,

Pineapple Cauliflower
beta-carotene 35 UG ~
lutein + zeaxanthin ~ 1 UG

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

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