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  6. Cauliflower vs. Peppers

Cauliflower vs. Peppers — In-Depth Nutrition Comparison

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A recap on differences between Cauliflower and Peppers

  • Cauliflower has more Vitamin B5, Folate, and Choline, however, Peppers are higher in Vitamin C, Copper, Iron, Vitamin B6, and Vitamin A RAE.
  • Peppers covers your daily Vitamin C needs 216% more than Cauliflower.
  • Peppers contain 11 times less Vitamin B5 than Cauliflower. Cauliflower contains 0.667mg of Vitamin B5, while Peppers contain 0.061mg.

Food varieties used in this article are Cauliflower, raw and Peppers, hot chili, green, raw.

Infographic

Cauliflower vs Peppers 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
Peppers
Peppers
Contains more Calcium +22.2%
Contains more Selenium +20%
Contains more Iron +185.7%
Contains more Magnesium +66.7%
Contains more Potassium +13.7%
Contains less Sodium -76.7%
Contains more Zinc +11.1%
Contains more Copper +346.2%
Contains more Manganese +52.9%
Equal in Phosphorus - 46
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
Contains more Calcium +22.2%
Contains more Selenium +20%
Contains more Iron +185.7%
Contains more Magnesium +66.7%
Contains more Potassium +13.7%
Contains less Sodium -76.7%
Contains more Zinc +11.1%
Contains more Copper +346.2%
Contains more Manganese +52.9%
Equal in Phosphorus - 46

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
3
:
7
Peppers
Peppers
Contains more Vitamin B5 +993.4%
Contains more Folate +147.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +762.5%
Contains more Vitamin C +403.1%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +87.4%
Contains more Vitamin B6 +51.1%
Equal in Vitamin K - 14.3
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%
Peppers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin B5 +993.4%
Contains more Folate +147.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +762.5%
Contains more Vitamin C +403.1%
Contains more Vitamin B1 +80%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +87.4%
Contains more Vitamin B6 +51.1%
Equal in Vitamin K - 14.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
3
:
2
Peppers
Peppers
Contains more Fats +40%
Contains more Other +26.7%
Contains more Carbs +90.3%
Equal in Protein - 2
Equal in Water - 87.74
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more Fats +40%
Contains more Other +26.7%
Contains more Carbs +90.3%
Equal in Protein - 2
Equal in Water - 87.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Peppers
Peppers
Contains more Monounsaturated Fat +209.1%
Contains less Saturated Fat -83.8%
Contains more Polyunsaturated fat +251.6%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Contains more Monounsaturated Fat +209.1%
Contains less Saturated Fat -83.8%
Contains more Polyunsaturated fat +251.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Peppers Opinion
Net carbs 2.97g 7.96g Peppers
Protein 1.92g 2g Peppers
Fats 0.28g 0.2g Cauliflower
Carbs 4.97g 9.46g Peppers
Calories 25kcal 40kcal Peppers
Fructose 0.97g Cauliflower
Sugar 1.91g 5.1g Cauliflower
Fiber 2g 1.5g Cauliflower
Calcium 22mg 18mg Cauliflower
Iron 0.42mg 1.2mg Peppers
Magnesium 15mg 25mg Peppers
Phosphorus 44mg 46mg Peppers
Potassium 299mg 340mg Peppers
Sodium 30mg 7mg Peppers
Zinc 0.27mg 0.3mg Peppers
Copper 0.039mg 0.174mg Peppers
Manganese 0.155mg 0.237mg Peppers
Selenium 0.6µg 0.5µg Cauliflower
Vitamin A 0IU 1179IU Peppers
Vitamin A RAE 0µg 59µg Peppers
Vitamin E 0.08mg 0.69mg Peppers
Vitamin C 48.2mg 242.5mg Peppers
Vitamin B1 0.05mg 0.09mg Peppers
Vitamin B2 0.06mg 0.09mg Peppers
Vitamin B3 0.507mg 0.95mg Peppers
Vitamin B5 0.667mg 0.061mg Cauliflower
Vitamin B6 0.184mg 0.278mg Peppers
Folate 57µg 23µg Cauliflower
Vitamin K 15.5µg 14.3µg Cauliflower
Tryptophan 0.02mg 0.026mg Peppers
Threonine 0.076mg 0.074mg Cauliflower
Isoleucine 0.071mg 0.065mg Cauliflower
Leucine 0.106mg 0.105mg Cauliflower
Lysine 0.217mg 0.089mg Cauliflower
Methionine 0.02mg 0.024mg Peppers
Phenylalanine 0.065mg 0.062mg Cauliflower
Valine 0.125mg 0.084mg Cauliflower
Histidine 0.056mg 0.041mg Cauliflower
Saturated Fat 0.13g 0.021g Peppers
Monounsaturated Fat 0.034g 0.011g Cauliflower
Polyunsaturated fat 0.031g 0.109g Peppers
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 Peppers
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
90%
Peppers
Minerals Daily Need Coverage Score
13%
Cauliflower
22%
Peppers

Comparison summary

Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.109g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Peppers
Peppers is relatively richer in minerals
Which food is richer in vitamins?
Peppers
Peppers is relatively richer in vitamins
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 3.19g)
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)

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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.