Quinoa vs Cauliflower: Nutrition, Calories & Protein Compared



Quinoa - calories, kcal, weight, nutrition
Quinoa - calories, kcal, weight, nutrition

Quinoa vs Cauliflower
Nutrition Facts

Quinoa
Serving size:
  change
handful (35g)tablespoon (15g)cup (185g)half cup (92.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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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%

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
Serving size:
  change
one cauliflower (880g)cup (105g)half cup (52.5g)1 floret (35g)
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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.

Quinoa vs Cauliflower 100g Compare


per 100gQuinoaCauliflower
Calories368 25
Carbohydrates64.16 g4.97 g
Fat6.07 g0.28 g
Dietary fiber7 g2 g
Protein14.12 g1.92 g
Calcium47 mg22 mg
Iron4.57 mg0.42 mg
Magnessium197 mg15 mg
Potassium563 mg299 mg
Sodium5 mg30 mg
Zink3.1 mg0.27 mg
Vitaminium B1 (Thiamine)0.36 mg0.05 mg
Vitaminium B2 (riboflavin)0.318 mg0.06 mg
Vitaminium B3 (Niacin)1.52 mg0.507 mg
Vitaminium B9 (Folic acid)184 mg57 mg
Vitaminium E2.44 mg0.08 mg

Discovering the Nutritional Treasures of Quinoa and Cauliflower

Quinoa and cauliflower might seem like they belong to different spectrums of the food world—one being a trendy, ancient grain and the other a cruciferous vegetable that has been a staple in diets for centuries. However, both have carved out their niches in the health and wellness industry for good reasons. Let's dive into some fascinating facts about these two foods before comparing their nutritional values to see how they stack up against each other.

A Closer Look at Quinoa

Quinoa, often mistaken as a grain, is actually a seed from the Chenopodium quinoa plant. It's hailed as a superfood due to its high protein content and its unique status as a complete protein, containing all nine essential amino acids. Quinoa is also gluten-free, making it a popular choice for those with gluten sensitivities or celiac disease. Its versatility in the kitchen is unmatched, easily incorporated into salads, soups, and even breakfast dishes.

The Versatile Cauliflower

Cauliflower has risen to fame in recent years, transforming from a simple side dish to the base ingredient in pizza crusts, rice alternatives, and even vegan buffalo wings. This vegetable is a member of the Brassica family, which includes broccoli, kale, and cabbage. It's prized for its high vitamin C content, as well as its potential cancer-fighting properties thanks to sulforaphane, a sulfur compound that has been shown to kill cancer stem cells.

Nutritional Comparison: What's on the Plate?

When comparing the nutritional profiles of quinoa and cauliflower, it's clear that they both offer unique health benefits. Quinoa is calorie-dense, with 368 calories per cup, making it a great energy source for active individuals. It's also packed with 64.16g of carbohydrates and 14.12g of protein, alongside a healthy dose of fiber (7g), iron (4.57mg), magnesium (197mg), and phosphorus (457mg). Its rich nutrient profile supports muscle growth, energy production, and overall health.

On the other hand, cauliflower boasts a significantly lower calorie count, with only 25 calories per cup. It's an excellent choice for those looking to lose weight or maintain a low-calorie diet. Despite its low calorie content, cauliflower is rich in vitamins, particularly vitamin C (48.2mg), which supports the immune system, and vitamin K (15.5µg), which is important for bone health. It also contains fiber (2g), making it beneficial for digestive health.

Health Benefits Beyond the Numbers

The health benefits of quinoa and cauliflower extend beyond their vitamin and mineral content. Quinoa's high fiber and protein levels can aid in weight management by promoting feelings of fullness, while its magnesium content may help manage blood pressure levels. Cauliflower, with its high vitamin C content and antioxidants, can boost the immune system and help reduce inflammation.

Both quinoa and cauliflower are versatile, nutritious foods that can play a significant role in a balanced diet. Whether you're looking for a protein-packed seed to fuel your workouts or a low-calorie vegetable to aid in weight loss, these two foods offer something for everyone. By incorporating both into your diet, you can enjoy a wide range of health benefits that support overall well-being.

In conclusion, while quinoa and cauliflower serve different dietary needs and preferences, they both contribute to a healthy, balanced diet. Whether you lean towards the protein and mineral-rich quinoa or the vitamin-packed, low-calorie cauliflower, you're making a choice that supports your health in delicious and versatile ways.

Quinoa 100g

368kcal

Calories source

  • 70% CARBS.
  • 15% PROTEIN
  • 15% FAT

Cauliflower 100g

25kcal

Calories source

  • 66% CARBS
  • 26% PROTEIN
  • 8% 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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