Cauliflower vs Rice: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

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

Less Calories in Cauliflower

At first glance, you can see that in cauliflower is much less calories than in white rice.

Cauliflower has 25 kcal per 100g and white rice 130 kcal per 100g so it is pretty easy to calculate that the difference is about 420%.

In cauliflower and in white rice most calories came from carbs.

See tables below to compare cauliflower with white rice in details.

Cauliflower And White rice Nutrition Difference

White rice vs Cauliflower: Vitamins and Minerals Comparison

per 100gCauliflowerRice
Calories25 130
Carbohydrates4.97 g28.17 g
Fat0.28 g0.28 g
Dietary fiber2 g0.4 g
Protein1.92 g2.69 g
Calcium22 mg10 mg
Iron0.42 mg0.2 mg
Magnessium15 mg12 mg
Potassium299 mg35 mg
Sodium30 mg1 mg
Zink0.27 mg3 mg
Vitaminium B1 (Thiamine)0.05 mg0.02 mg
Vitaminium B2 (riboflavin)0.06 mg0.013 mg
Vitaminium B3 (Niacin)0.507 mg0.4 mg
Vitaminium B60.184 mg0.093 mg
Vitaminium B9 (Folic acid)57 mg0.003 mg
Vitaminium E0.08 mg0.04 mg

Less protein in cauliflower

It is aslo easy to see see that in cauliflower is less protein than in white rice.

There is 2.69g per 100g of white rice and 1.92g per 100g of cauliflower so using simple math we can see that difference is about 40%.

Less carbohydrates in cauliflower

In cauliflower is less carbohydrates than in white rice.

There is 28.17g/100g of carbohydrates in white rice and 4.97g/100g in cauliflower so let me do the math for you again - difference is about 467%.

The same amount of fats

There is the same amount of fat in cauliflower and white rice - 0.28g/100g.


  • Calories25
  • Carbohydrates4.97 g
  • Fat0.28 g
  • Dietary fiber2 g
  • Protein1.92 g
Cauliflower calories per:
100g | ounce | single piece | cup | half cup | 1 floret

Calories source

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


  • Calories130
  • Carbohydrates28.17 g
  • Fat0.28 g
  • Dietary fiber0.4 g
  • Protein2.69 g
Rice calories per:
100g | ounce | handfull | tablespoon | cup | cup | half cup

Calories source

  • 89% CARBS
  • 9% PROTEIN
  • 2% FAT

Vitamins: white rice vs cauliflower

Minerals: cauliflower vs white rice

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz 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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