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  6. Cauliflower vs. Kale

Cauliflower vs. Kale — In-Depth Nutrition Comparison

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How are Cauliflower and Kale different?

  • Cauliflower is higher in Vitamin B5, Folate, Vitamin C, and Choline, however, Kale is richer in Vitamin K, Vitamin A RAE, Copper, Manganese, Iron, and Vitamin E .
  • Daily need coverage for Vitamin K from Kale is 668% higher.
  • Cauliflower contains 111 times more Choline than Kale. While Cauliflower contains 44.3mg of Choline, Kale contains only 0.4mg.

Cauliflower, raw and Kale, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Cauliflower vs Kale 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
3
:
7
Kale
Kale
Contains more Phosphorus +57.1%
Contains more Potassium +31.1%
Contains more Zinc +12.5%
Contains more Calcium +227.3%
Contains more Iron +114.3%
Contains more Magnesium +20%
Contains less Sodium -23.3%
Contains more Copper +300%
Contains more Manganese +168.4%
Contains more Selenium +50%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Phosphorus +57.1%
Contains more Potassium +31.1%
Contains more Zinc +12.5%
Contains more Calcium +227.3%
Contains more Iron +114.3%
Contains more Magnesium +20%
Contains less Sodium -23.3%
Contains more Copper +300%
Contains more Manganese +168.4%
Contains more Selenium +50%

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
:
5
Kale
Kale
Contains more Vitamin C +17.6%
Contains more Vitamin B5 +1261.2%
Contains more Vitamin B6 +33.3%
Contains more Folate +338.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +962.5%
Contains more Vitamin B2 +16.7%
Contains more Vitamin K +5171%
Equal in Vitamin B1 - 0.053
Equal in Vitamin B3 - 0.5
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin C +17.6%
Contains more Vitamin B5 +1261.2%
Contains more Vitamin B6 +33.3%
Contains more Folate +338.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +962.5%
Contains more Vitamin B2 +16.7%
Contains more Vitamin K +5171%
Equal in Vitamin B1 - 0.053
Equal in Vitamin B3 - 0.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
2
:
3
Kale
Kale
Contains more Fats +42.9%
Contains more Carbs +13.3%
Contains more Other +14.5%
Equal in Protein - 1.9
Equal in Water - 91.2
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Fats +42.9%
Contains more Carbs +13.3%
Contains more Other +14.5%
Equal in Protein - 1.9
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Kale
Kale
Contains more Monounsaturated Fat +13.3%
Contains less Saturated Fat -60%
Contains more Polyunsaturated fat +522.6%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains more Monounsaturated Fat +13.3%
Contains less Saturated Fat -60%
Contains more Polyunsaturated fat +522.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Kale
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 Kale Opinion
Net carbs 2.97g 3.63g Kale
Protein 1.92g 1.9g Cauliflower
Fats 0.28g 0.4g Kale
Carbs 4.97g 5.63g Kale
Calories 25kcal 28kcal Kale
Fructose 0.97g Cauliflower
Sugar 1.91g 1.25g Kale
Fiber 2g 2g
Calcium 22mg 72mg Kale
Iron 0.42mg 0.9mg Kale
Magnesium 15mg 18mg Kale
Phosphorus 44mg 28mg Cauliflower
Potassium 299mg 228mg Cauliflower
Sodium 30mg 23mg Kale
Zinc 0.27mg 0.24mg Cauliflower
Copper 0.039mg 0.156mg Kale
Manganese 0.155mg 0.416mg Kale
Selenium 0.6µg 0.9µg Kale
Vitamin A 0IU 13621IU Kale
Vitamin A RAE 0µg 681µg Kale
Vitamin E 0.08mg 0.85mg Kale
Vitamin C 48.2mg 41mg Cauliflower
Vitamin B1 0.05mg 0.053mg Kale
Vitamin B2 0.06mg 0.07mg Kale
Vitamin B3 0.507mg 0.5mg Cauliflower
Vitamin B5 0.667mg 0.049mg Cauliflower
Vitamin B6 0.184mg 0.138mg Cauliflower
Folate 57µg 13µg Cauliflower
Vitamin K 15.5µg 817µg Kale
Tryptophan 0.02mg 0.023mg Kale
Threonine 0.076mg 0.085mg Kale
Isoleucine 0.071mg 0.114mg Kale
Leucine 0.106mg 0.133mg Kale
Lysine 0.217mg 0.114mg Cauliflower
Methionine 0.02mg 0.018mg Cauliflower
Phenylalanine 0.065mg 0.097mg Kale
Valine 0.125mg 0.104mg Cauliflower
Histidine 0.056mg 0.04mg Cauliflower
Saturated Fat 0.13g 0.052g Kale
Monounsaturated Fat 0.034g 0.03g Cauliflower
Polyunsaturated fat 0.031g 0.193g Kale
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 Kale
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
258%
Kale
Minerals Daily Need Coverage Score
13%
Cauliflower
22%
Kale

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.078g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 0)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.4)
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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.