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Peppers vs Cauliflower - In-Depth Nutrition Comparison

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A recap on differences between Peppers and Cauliflower

  • Peppers have more Vitamin C, Copper, Iron, Vitamin B6, and Vitamin A RAE, however Cauliflower is higher in Vitamin B5, Folate, and Choline.
  • Peppers covers your daily Vitamin C needs 216% more than Cauliflower.
  • Cauliflower contains 10000000 times less Vitamin A RAE than Peppers. Peppers contain 59µg of Vitamin A RAE, while Cauliflower contains 0µg.

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

Infographic

Peppers 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 Calcium +22.2%
Equal in Phosphorus - 44
Equal in Zinc - 0.27
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 45% 18% 20% 30% 1% 9% 58%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
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 Calcium +22.2%
Equal in Phosphorus - 44
Equal in Zinc - 0.27

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
Contains more Vitamin B5 +993.4%
Contains more Folate +147.8%
Equal in Vitamin K - 15.5
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%
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 +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%
Contains more Vitamin B5 +993.4%
Contains more Folate +147.8%
Equal in Vitamin K - 15.5

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Peppers Cauliflower
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 Peppers Cauliflower Opinion
Net carbs 7.96g 2.97g Peppers
Protein 2g 1.92g Peppers
Fats 0.2g 0.28g Cauliflower
Carbs 9.46g 4.97g Peppers
Calories 40kcal 25kcal Peppers
Starch g g
Fructose g 0.97g Cauliflower
Sugar 5.1g 1.91g Cauliflower
Fiber 1.5g 2g Cauliflower
Calcium 18mg 22mg Cauliflower
Iron 1.2mg 0.42mg Peppers
Magnesium 25mg 15mg Peppers
Phosphorus 46mg 44mg Peppers
Potassium 340mg 299mg Peppers
Sodium 7mg 30mg Peppers
Zinc 0.3mg 0.27mg Peppers
Copper 0.174mg 0.039mg Peppers
Vitamin A 1179IU 0IU Peppers
Vitamin E 0.69mg 0.08mg Peppers
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 242.5mg 48.2mg Peppers
Vitamin B1 0.09mg 0.05mg Peppers
Vitamin B2 0.09mg 0.06mg Peppers
Vitamin B3 0.95mg 0.507mg Peppers
Vitamin B5 0.061mg 0.667mg Cauliflower
Vitamin B6 0.278mg 0.184mg Peppers
Folate 23µg 57µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 14.3µg 15.5µg Cauliflower
Tryptophan 0.026mg 0.02mg Peppers
Threonine 0.074mg 0.076mg Cauliflower
Isoleucine 0.065mg 0.071mg Cauliflower
Leucine 0.105mg 0.106mg Cauliflower
Lysine 0.089mg 0.217mg Cauliflower
Methionine 0.024mg 0.02mg Peppers
Phenylalanine 0.062mg 0.065mg Cauliflower
Valine 0.084mg 0.125mg Cauliflower
Histidine 0.041mg 0.056mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.021g 0.13g Peppers
Monounsaturated Fat 0.011g 0.034g Cauliflower
Polyunsaturated fat 0.109g 0.031g Peppers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peppers Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
90
Peppers
30
Cauliflower
Mineral Summary Score
23
Peppers
13
Cauliflower

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Peppers
12%
Cauliflower
Carbohydrates
9%
Peppers
5%
Cauliflower
Fats
1%
Peppers
1%
Cauliflower

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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