Cauliflower vs Kale: Choose Wisely

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


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

Kale vs Cauliflower: Nutrition Comparison

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 mg704.8 mg

Less Calories in Cauliflower

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

Cauliflower has 25 kcal per 100g and kale 49 kcal per 100g so it is pretty easy to calculate that the difference is about 96%.

In cauliflower and in kale most calories came from carbs.

See tables below to compare cauliflower with kale in details.

Cauliflower And Kale Nutrition Difference

  • Calories:
    kale - 96% more than cauliflower
  • Carbohydrates:
    kale - 76% more than cauliflower
  • Fat:
    kale - 232% more than cauliflower
  • Dietary fiber:
    kale - 80% more than cauliflower
  • Protein:
    kale - 123% more than cauliflower

Less protein in cauliflower

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

There is 4.28g per 100g of kale and 1.92g per 100g of cauliflower so using simple math we can see that difference is about 123%.

Less carbohydrates in cauliflower

In cauliflower is less carbohydrates than in kale.

There is 8.75g/100g of carbohydrates in kale and 4.97g/100g in cauliflower so let me do the math for you again - difference is about 76%.

Less fat in cauliflower

In cauliflower is less fats than in kale.

The tables above show us that there is 0.93g/100g of fats in kale and 0.28g/100g in cauliflower. In this case difference is about 232%.

Cauliflower

25kcal
  • 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

Kale

49kcal
  • Calories49
  • Carbohydrates8.75 g
  • Fat0.93 g
  • Dietary fiber3.6 g
  • Protein4.28 g
Kale calories per:
100g
| ounce | handfull | cup | chopped

Calories source

  • 58% CARBS
  • 28% PROTEIN
  • 14% FAT

Vitamins: kale vs cauliflower

  • Vitaminium B1 (Thiamine):
    kale - 120% more than cauliflower
  • Vitaminium B2 (riboflavin):
    kale - 117% more than cauliflower
  • Vitaminium B3 (Niacin):
    kale - 97% more than cauliflower
  • Vitaminium B5:
    cauliflower - 633% more than kale
  • Vitaminium B6:
    kale - 47% more than cauliflower
  • Vitaminium B9 (Folic acid):
    kale - 147% more than cauliflower
  • Vitaminium C:
    kale - 149% more than cauliflower
  • Vitaminium K:
    kale - 4447% more than cauliflower

Minerals: cauliflower vs kale

  • Calcium:
    kale - 582% more than cauliflower
  • Iron:
    kale - 250% more than cauliflower
  • Magnessium:
    kale - 213% more than cauliflower
  • Potassium:
    kale - 64% more than cauliflower
  • Sodium:
    kale - 27% more than cauliflower
  • Zink:
    kale - 107% more than cauliflower
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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