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  6. Kale vs. Cauliflower

Kale vs. Cauliflower — In-Depth Nutrition Comparison

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How are Kale and Cauliflower different?

  • Kale is higher in Vitamin K, Vitamin A RAE, Copper, Manganese, Iron, and Vitamin E , however, Cauliflower is richer in Vitamin B5, Folate, Vitamin C, and Choline.
  • Daily need coverage for Vitamin K from Kale is 668% higher.

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

Infographic

Kale vs Cauliflower 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.
Kale
Kale
7
:
3
Cauliflower
Cauliflower
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%
Contains more Phosphorus +57.1%
Contains more Potassium +31.1%
Contains more Zinc +12.5%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
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%
Contains more Phosphorus +57.1%
Contains more Potassium +31.1%
Contains more Zinc +12.5%

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.
Kale
Kale
5
:
5
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +962.5%
Contains more Vitamin B2 +16.7%
Contains more Vitamin K +5171%
Contains more Vitamin C +17.6%
Contains more Vitamin B5 +1261.2%
Contains more Vitamin B6 +33.3%
Contains more Folate +338.5%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B3 - 0.507
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +962.5%
Contains more Vitamin B2 +16.7%
Contains more Vitamin K +5171%
Contains more Vitamin C +17.6%
Contains more Vitamin B5 +1261.2%
Contains more Vitamin B6 +33.3%
Contains more Folate +338.5%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B3 - 0.507

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.