White Rice vs. Cauliflower
Nutrition comparison of Cooked White Rice and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and cauliflower:
- Cauliflower has signficantly less carbohydrates than white rice.
- Cauliflower has signficantly more dietary fiber than white rice.
- Cauliflower is a great source of potassium.
- Cauliflower is an excellent source of Vitamin C.
- White rice has more thiamin and niacin, however, cauliflower contains more riboflavin and Vitamin B6.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and cauliflower has 81% less calories than white rice - white rice has 130 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. White rice has a macronutrient ratio of 8:91:2 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Cauliflower | |
|---|---|---|
| Protein | 8% | 26% |
| Carbohydrates | 91% | 66% |
| Fat | 2% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Cauliflower has signficantly more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
White rice has less sugar than cauliflower - cauliflower has 1.9g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and cauliflower contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both white rice and cauliflower are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than white rice - cauliflower has 48.2mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin E
Cauliflower and white rice contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Cauliflower has more Vitamin K than white rice - cauliflower has 15.5ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin and niacin, however, cauliflower contains more riboflavin and Vitamin B6. Both white rice and cauliflower contain significant amounts of pantothenic acid and folate.
| White Rice | Cauliflower | |
|---|---|---|
| Thiamin | 0.167 MG | 0.05 MG |
| Riboflavin | 0.016 MG | 0.06 MG |
| Niacin | 1.835 MG | 0.507 MG |
| Pantothenic acid | 0.411 MG | 0.667 MG |
| Vitamin B6 | 0.05 MG | 0.184 MG |
| Folate | 58 UG | 57 UG |
Minerals
calcium
Cauliflower has 633% more calcium than white rice - white rice has 3mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
White rice has 255% more iron than cauliflower - white rice has 1.5mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Cauliflower is a great source of potassium and it has 931% more potassium than white rice - white rice has 29mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and cauliflower contain significant amounts of alpha linoleic acid (ALA).
| White Rice | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.015 G |
| Total | 0.01 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and cauliflower contain small amounts of linoleic acid.
| White Rice | Cauliflower | |
|---|---|---|
| linoleic acid | 0.046 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Cauliflower (Cauliflower, raw) .
Cooked White Rice 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 white rice or cauliflower contain more calories in 100 grams?White rice is high in calories and cauliflower has 80% less calories than white rice - white rice has 130 calories in 100g and cauliflower has 25 calories.
Does white rice or cauliflower have more carbohydrates?
By weight, cauliflower has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and cauliflower has 5g of carbohydrates.