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Cauliflower vs. Red cabbage — In-Depth Nutrition Comparison

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What are the differences between Cauliflower and Red cabbage?

  • Cauliflower is higher in Vitamin B5, and Folate, yet Red cabbage is higher in Vitamin K, Vitamin C, and Vitamin A RAE.
  • Red cabbage's daily need coverage for Vitamin K is 19% more.
  • Cauliflower has 5 times more Vitamin B5 than Red cabbage. While Cauliflower has 0.667mg of Vitamin B5, Red cabbage has only 0.147mg.
  • The amount of Sugar in Cauliflower is lower.

We used Cauliflower, raw and Cabbage, red, raw types in this article.

Infographic

Cauliflower vs Red cabbage infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more PotassiumPotassium +23%
Contains more CopperCopper +129.4%
Contains more ZincZinc +22.7%
Contains more PhosphorusPhosphorus +46.7%
Contains more CalciumCalcium +104.5%
Contains more IronIron +90.5%
Contains more ManganeseManganese +56.8%
~equal in Magnesium ~16mg
~equal in Sodium ~27mg
~equal in Selenium ~0.6µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 190% 67% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin B3Vitamin B3 +21.3%
Contains more Vitamin B5Vitamin B5 +353.7%
Contains more FolateFolate +216.7%
Contains more CholineCholine +159.1%
Contains more Vitamin CVitamin C +18.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +37.5%
Contains more Vitamin B1Vitamin B1 +28%
Contains more Vitamin B2Vitamin B2 +15%
Contains more Vitamin B6Vitamin B6 +13.6%
Contains more Vitamin KVitamin K +146.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +34.3%
Contains more FatsFats +75%
Contains more OtherOther +16.9%
Contains more CarbsCarbs +48.3%
~equal in Water ~90.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated Fat: Sat. Fat 0.13 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
19% 11% 71%
Saturated Fat: Sat. Fat 0.021 g
Monounsaturated Fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains more Mono. FatMonounsaturated Fat +183.3%
Contains less Sat. FatSaturated Fat -83.8%
Contains more Poly. FatPolyunsaturated fat +158.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
16% 46% 39%
Starch: 0 g
Sucrose: 0.6 g
Glucose: 1.74 g
Fructose: 1.48 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +85.1%
Contains more FructoseFructose +52.6%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cauliflower Red cabbage Opinion
Calories 25kcal 31kcal Red cabbage
Protein 1.92g 1.43g Cauliflower
Fats 0.28g 0.16g Cauliflower
Vitamin C 48.2mg 57mg Red cabbage
Net carbs 2.97g 5.27g Red cabbage
Carbs 4.97g 7.37g Red cabbage
Magnesium 15mg 16mg Red cabbage
Calcium 22mg 45mg Red cabbage
Potassium 299mg 243mg Cauliflower
Iron 0.42mg 0.8mg Red cabbage
Sugar 1.91g 3.83g Cauliflower
Fiber 2g 2.1g Red cabbage
Copper 0.039mg 0.017mg Cauliflower
Zinc 0.27mg 0.22mg Cauliflower
Phosphorus 44mg 30mg Cauliflower
Sodium 30mg 27mg Red cabbage
Vitamin A 0IU 1116IU Red cabbage
Vitamin A RAE 0µg 56µg Red cabbage
Vitamin E 0.08mg 0.11mg Red cabbage
Manganese 0.155mg 0.243mg Red cabbage
Selenium 0.6µg 0.6µg
Vitamin B1 0.05mg 0.064mg Red cabbage
Vitamin B2 0.06mg 0.069mg Red cabbage
Vitamin B3 0.507mg 0.418mg Cauliflower
Vitamin B5 0.667mg 0.147mg Cauliflower
Vitamin B6 0.184mg 0.209mg Red cabbage
Vitamin K 15.5µg 38.2µg Red cabbage
Folate 57µg 18µg Cauliflower
Choline 44.3mg 17.1mg Cauliflower
Saturated Fat 0.13g 0.021g Red cabbage
Monounsaturated Fat 0.034g 0.012g Cauliflower
Polyunsaturated fat 0.031g 0.08g Red cabbage
Tryptophan 0.02mg 0.012mg Cauliflower
Threonine 0.076mg 0.039mg Cauliflower
Isoleucine 0.071mg 0.034mg Cauliflower
Leucine 0.106mg 0.046mg Cauliflower
Lysine 0.217mg 0.049mg Cauliflower
Methionine 0.02mg 0.014mg Cauliflower
Phenylalanine 0.065mg 0.036mg Cauliflower
Valine 0.125mg 0.048mg Cauliflower
Histidine 0.056mg 0.024mg Cauliflower
Fructose 0.97g 1.48g Red cabbage
Omega-3 - ALA 0.015g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Red cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Red cabbage
Minerals Daily Need Coverage Score
13%
Cauliflower
14%
Red cabbage

Comparison summary

Which food contains less Sodium?
Red cabbage
Red cabbage contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Red cabbage
Red cabbage is lower in Saturated Fat (difference - 0.109g)
Which food is lower in glycemic index?
Red cabbage
Red cabbage is lower in glycemic index (difference - 32)
Which food is cheaper?
Red cabbage
Red cabbage is cheaper (difference - $0.1)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 1.92g)
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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.