Cauliflower vs Kale: Calories & Nutrition Showdown



Cauliflower - calories, kcal, weight, nutrition
Cauliflower - calories, kcal, weight, nutrition

Cauliflower vs Kale
Nutrition Facts

Cauliflower
Serving size:
  change
one cauliflower (880g)cup (105g)half cup (52.5g)1 floret (35g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Kale
Serving size:
  change
handful (25g)cup, chopped (67g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Cauliflower vs Kale 100g Compare


per 100gCauliflowerKale
Calories25 49
Carbohydrates4.97 g8.75 g
Fat0.28 g0.93 g
Dietary fiber2 g3.6 g
Protein1.92 g4.28 g
Calcium22 mg150 mg
Iron0.42 mg1.47 mg
Magnessium15 mg47 mg
Potassium299 mg491 mg
Sodium30 mg38 mg
Zink0.27 mg0.56 mg
Vitaminium B1 (Thiamine)0.05 mg0.11 mg
Vitaminium B2 (riboflavin)0.06 mg0.13 mg
Vitaminium B3 (Niacin)0.507 mg1 mg
Vitaminium B50.667 mg0.091 mg
Vitaminium B60.184 mg0.271 mg
Vitaminium B9 (Folic acid)57 mg141 mg
Vitaminium C48.2 mg120 mg
Vitaminium K15.5 µg704.8 µg

Discovering the Nutritional Gems: Cauliflower and Kale

When it comes to choosing vegetables for your diet, cauliflower and kale stand out as two nutritional powerhouses. Each offers a unique set of benefits, but how do they compare when placed side by side? Whether you're counting calories, looking to boost your vitamin intake, or just curious about which veggie might best suit your dietary needs, understanding the differences between cauliflower and kale can help you make informed decisions.

A Closer Look at Cauliflower

Cauliflower is much more than just a side dish. This versatile vegetable can be mashed, roasted, or even used as a low-carb substitute for rice and pizza crust. It's known for its low calorie content, with just 25 calories per 100 grams, making it an excellent choice for weight management. Cauliflower is also a good source of vitamins C and K, with 48.2 mg of vitamin C and 15.5 mcg of vitamin K. Additionally, it offers a modest amount of fiber (2g) and protein (1.92g), along with essential minerals like potassium (299 mg) and magnesium (15 mg).

The Kale Advantage

Kale, on the other hand, has gained a reputation as a superfood, and for good reason. It's slightly higher in calories, with 49 calories per 100 grams, but it packs a nutritional punch. Kale is an excellent source of vitamins A, C, and K, boasting 9990 IU of vitamin A, 120 mg of vitamin C, and an impressive 704.8 mcg of vitamin K. It's also rich in minerals such as calcium (150 mg), iron (1.47 mg), and magnesium (47 mg). With higher levels of fiber (3.6g) and protein (4.28g) compared to cauliflower, kale is a robust option for those looking to boost their nutrient intake.

Nutritional Face-Off: Cauliflower vs. Kale

When comparing the two, kale seems to take the lead in terms of vitamin and mineral content, especially with its high levels of vitamins A and K, calcium, and iron. However, cauliflower is not far behind, especially with its lower calorie count and significant vitamin C content. The choice between cauliflower and kale may ultimately come down to your specific nutritional needs and taste preferences.

  • Calories: Cauliflower offers fewer calories, making it ideal for weight management.
  • Fiber: Kale provides more fiber, which is beneficial for digestive health.
  • Protein: Kale also leads in protein content, supporting muscle repair and growth.
  • Vitamins and Minerals: Kale is a powerhouse of vitamins A, C, and K, as well as calcium and iron, whereas cauliflower is a notable source of vitamin C.

Integrating Cauliflower and Kale into Your Diet

Both vegetables are incredibly versatile and can be easily incorporated into various dishes. From kale salads and smoothies to roasted cauliflower and cauliflower rice, the possibilities are endless. By including both cauliflower and kale in your diet, you can enjoy a wide range of nutrients that support overall health and well-being.

In conclusion, while both cauliflower and kale offer impressive nutritional profiles, the best choice depends on your personal health goals and dietary preferences. Why not enjoy the best of both worlds by incorporating these nutritious vegetables into your meals?

Cauliflower 100g

25kcal

Calories source

  • 66% CARBS.
  • 26% PROTEIN
  • 8% FAT

Kale 100g

49kcal

Calories source

  • 58% CARBS
  • 28% PROTEIN
  • 14% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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