Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Cauliflower
  5. Compare
  6. Cauliflower vs. Rice

Cauliflower vs. Rice — In-Depth Nutrition Comparison

Compare

Significant differences between Cauliflower and Rice

  • Cauliflower has more Vitamin C, Vitamin K, Potassium, Choline, Vitamin B6, and Fiber, however, Rice is richer in Manganese, Selenium, Iron, and Vitamin B1.
  • Cauliflower covers your daily Vitamin C needs 54% more than Rice.

Specific food types used in this comparison are Cauliflower, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Cauliflower vs Rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cauliflower
Cauliflower
4
:
6
Rice
Rice
Contains more Calcium +120%
Contains more Magnesium +25%
Contains more Potassium +754.3%
Contains more Iron +185.7%
Contains less Sodium -96.7%
Contains more Zinc +81.5%
Contains more Copper +76.9%
Contains more Manganese +204.5%
Contains more Selenium +1150%
Equal in Phosphorus - 43
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +120%
Contains more Magnesium +25%
Contains more Potassium +754.3%
Contains more Iron +185.7%
Contains less Sodium -96.7%
Contains more Zinc +81.5%
Contains more Copper +76.9%
Contains more Manganese +204.5%
Contains more Selenium +1150%
Equal in Phosphorus - 43

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cauliflower
Cauliflower
6
:
3
Rice
Rice
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +361.5%
Contains more Vitamin B5 +71%
Contains more Vitamin B6 +97.8%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +226%
Contains more Vitamin B3 +191.1%
Equal in Folate - 58
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin E +100%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +361.5%
Contains more Vitamin B5 +71%
Contains more Vitamin B6 +97.8%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +226%
Contains more Vitamin B3 +191.1%
Equal in Folate - 58

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
2
:
2
Rice
Rice
Contains more Water +34.5%
Contains more Other +81%
Contains more Protein +40.1%
Contains more Carbs +466.8%
Equal in Fats - 0.28
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more Water +34.5%
Contains more Other +81%
Contains more Protein +40.1%
Contains more Carbs +466.8%
Equal in Fats - 0.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
0
:
3
Rice
Rice
Contains less Saturated Fat -40.8%
Contains more Monounsaturated Fat +158.8%
Contains more Polyunsaturated fat +145.2%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -40.8%
Contains more Monounsaturated Fat +158.8%
Contains more Polyunsaturated fat +145.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Rice Opinion
Net carbs 2.97g 27.77g Rice
Protein 1.92g 2.69g Rice
Fats 0.28g 0.28g
Carbs 4.97g 28.17g Rice
Calories 25kcal 130kcal Rice
Fructose 0.97g Cauliflower
Sugar 1.91g 0.05g Rice
Fiber 2g 0.4g Cauliflower
Calcium 22mg 10mg Cauliflower
Iron 0.42mg 1.2mg Rice
Magnesium 15mg 12mg Cauliflower
Phosphorus 44mg 43mg Cauliflower
Potassium 299mg 35mg Cauliflower
Sodium 30mg 1mg Rice
Zinc 0.27mg 0.49mg Rice
Copper 0.039mg 0.069mg Rice
Manganese 0.155mg 0.472mg Rice
Selenium 0.6µg 7.5µg Rice
Vitamin E 0.08mg 0.04mg Cauliflower
Vitamin C 48.2mg 0mg Cauliflower
Vitamin B1 0.05mg 0.163mg Rice
Vitamin B2 0.06mg 0.013mg Cauliflower
Vitamin B3 0.507mg 1.476mg Rice
Vitamin B5 0.667mg 0.39mg Cauliflower
Vitamin B6 0.184mg 0.093mg Cauliflower
Folate 57µg 58µg Rice
Vitamin K 15.5µg 0µg Cauliflower
Tryptophan 0.02mg 0.031mg Rice
Threonine 0.076mg 0.096mg Rice
Isoleucine 0.071mg 0.116mg Rice
Leucine 0.106mg 0.222mg Rice
Lysine 0.217mg 0.097mg Cauliflower
Methionine 0.02mg 0.063mg Rice
Phenylalanine 0.065mg 0.144mg Rice
Valine 0.125mg 0.164mg Rice
Histidine 0.056mg 0.063mg Rice
Saturated Fat 0.13g 0.077g Rice
Monounsaturated Fat 0.034g 0.088g Rice
Polyunsaturated fat 0.031g 0.076g Rice
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Rice
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Cauliflower
Cauliflower vs Broccoli
Broccoli
Cauliflower
Cauliflower vs Brussels sprout
Brussels sprout
Cauliflower
Cauliflower vs Cabbage
Cabbage
Rice
Rice vs Brown rice
Brown rice
Rice
Rice vs Corn raw
Corn raw
Rice
Rice vs Wheat
Wheat

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Cauliflower
13%
Rice
Minerals Daily Need Coverage Score
13%
Cauliflower
22%
Rice

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 1.86g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 60)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.