Quinoa vs Cauliflower: Nutrition, Calories & Protein Compared


Quinoa vs Cauliflower
Nutrition Facts
Serving size:
change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
Serving size:
change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz
Amount Per Serving:
Quinoa vs Cauliflower 100g Compare
per 100g | Quinoa | Cauliflower |
---|---|---|
Calories | 368 | 25 |
Carbohydrates | 64.16 g | 4.97 g |
Fat | 6.07 g | 0.28 g |
Dietary fiber | 7 g | 2 g |
Protein | 14.12 g | 1.92 g |
Calcium | 47 mg | 22 mg |
Iron | 4.57 mg | 0.42 mg |
Magnessium | 197 mg | 15 mg |
Potassium | 563 mg | 299 mg |
Sodium | 5 mg | 30 mg |
Zink | 3.1 mg | 0.27 mg |
Vitaminium B1 (Thiamine) | 0.36 mg | 0.05 mg |
Vitaminium B2 (riboflavin) | 0.318 mg | 0.06 mg |
Vitaminium B3 (Niacin) | 1.52 mg | 0.507 mg |
Vitaminium B9 (Folic acid) | 184 mg | 57 mg |
Vitaminium E | 2.44 mg | 0.08 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
368kcalCalories source
- 70% CARBS.
- 15% PROTEIN
- 15% FAT
Cauliflower 100g
25kcalCalories source
- 66% CARBS
- 26% PROTEIN
- 8% FAT
Compares of quinoa
- Quinoa vs Buckwheat
- Quinoa vs Chia Seeds
- Quinoa vs Linseed
- Quinoa vs Poppy Seed
- Quinoa vs Pumpkin Seeds
- Quinoa vs Sesame
- see all compares of quinoa
Compares of cauliflower
- see all compares of cauliflower
Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
Add comment