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.
Detailed nutritional comparison of white rice 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.


Image of White Rice src
Image of Cauliflower src

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 8:91:1 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Rice Cauliflower
Protein 8% 25%
Carbohydrates 91% 66%
Fat 1% 9%
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 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 White Rice or Cauliflower .

Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Cauliflower (Cauliflower, raw) .

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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.