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  6. Cauliflower vs. Flour

Cauliflower vs. Flour — In-Depth Nutrition Comparison

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What are the main differences between Cauliflower and Flour?

  • Cauliflower is richer in Vitamin C, and Vitamin K, yet Flour is richer in Vitamin B1, Selenium, Iron, Vitamin B3, Vitamin B2, Folate, Manganese, and Copper.
  • Flour's daily need coverage for Vitamin B1 is 61% higher.

We used Cauliflower, raw and Wheat flour, white, all-purpose, enriched, bleached types in this comparison.

Infographic

Cauliflower vs Flour 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
2
:
8
Flour
Flour
Contains more Calcium +46.7%
Contains more Potassium +179.4%
Contains more Iron +1004.8%
Contains more Magnesium +46.7%
Contains more Phosphorus +145.5%
Contains less Sodium -93.3%
Contains more Zinc +159.3%
Contains more Copper +269.2%
Contains more Manganese +340%
Contains more Selenium +5550%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +46.7%
Contains more Potassium +179.4%
Contains more Iron +1004.8%
Contains more Magnesium +46.7%
Contains more Phosphorus +145.5%
Contains less Sodium -93.3%
Contains more Zinc +159.3%
Contains more Copper +269.2%
Contains more Manganese +340%
Contains more Selenium +5550%

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
5
:
4
Flour
Flour
Contains more Vitamin E +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +52.3%
Contains more Vitamin B6 +318.2%
Contains more Vitamin K +5066.7%
Contains more Vitamin B1 +1470%
Contains more Vitamin B2 +723.3%
Contains more Vitamin B3 +1064.5%
Contains more Folate +221.1%
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%
Flour
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% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin E +33.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +52.3%
Contains more Vitamin B6 +318.2%
Contains more Vitamin K +5066.7%
Contains more Vitamin B1 +1470%
Contains more Vitamin B2 +723.3%
Contains more Vitamin B3 +1064.5%
Contains more Folate +221.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
2
:
3
Flour
Flour
Contains more Water +672.4%
Contains more Other +65.2%
Contains more Protein +438%
Contains more Fats +250%
Contains more Carbs +1435.4%
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Water +672.4%
Contains more Other +65.2%
Contains more Protein +438%
Contains more Fats +250%
Contains more Carbs +1435.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Flour
Flour
Contains less Saturated Fat -16.1%
Contains more Monounsaturated Fat +155.9%
Contains more Polyunsaturated fat +1232.3%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains less Saturated Fat -16.1%
Contains more Monounsaturated Fat +155.9%
Contains more Polyunsaturated fat +1232.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Flour Opinion
Net carbs 2.97g 73.61g Flour
Protein 1.92g 10.33g Flour
Fats 0.28g 0.98g Flour
Carbs 4.97g 76.31g Flour
Calories 25kcal 364kcal Flour
Fructose 0.97g Cauliflower
Sugar 1.91g 0.27g Flour
Fiber 2g 2.7g Flour
Calcium 22mg 15mg Cauliflower
Iron 0.42mg 4.64mg Flour
Magnesium 15mg 22mg Flour
Phosphorus 44mg 108mg Flour
Potassium 299mg 107mg Cauliflower
Sodium 30mg 2mg Flour
Zinc 0.27mg 0.7mg Flour
Copper 0.039mg 0.144mg Flour
Manganese 0.155mg 0.682mg Flour
Selenium 0.6µg 33.9µg Flour
Vitamin E 0.08mg 0.06mg Cauliflower
Vitamin C 48.2mg 0mg Cauliflower
Vitamin B1 0.05mg 0.785mg Flour
Vitamin B2 0.06mg 0.494mg Flour
Vitamin B3 0.507mg 5.904mg Flour
Vitamin B5 0.667mg 0.438mg Cauliflower
Vitamin B6 0.184mg 0.044mg Cauliflower
Folate 57µg 183µg Flour
Vitamin K 15.5µg 0.3µg Cauliflower
Tryptophan 0.02mg 0.127mg Flour
Threonine 0.076mg 0.281mg Flour
Isoleucine 0.071mg 0.357mg Flour
Leucine 0.106mg 0.71mg Flour
Lysine 0.217mg 0.228mg Flour
Methionine 0.02mg 0.183mg Flour
Phenylalanine 0.065mg 0.52mg Flour
Valine 0.125mg 0.415mg Flour
Histidine 0.056mg 0.23mg Flour
Saturated Fat 0.13g 0.155g Cauliflower
Monounsaturated Fat 0.034g 0.087g Flour
Polyunsaturated fat 0.031g 0.413g Flour
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 Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
50%
Flour
Minerals Daily Need Coverage Score
13%
Cauliflower
59%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.64g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Flour
Flour is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Flour
Flour is relatively richer in minerals
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.025g)
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 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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.