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Cauliflower nutrition, glycemic index, calories and serving size

Cauliflower, raw
*all the values are displayed for the amount of 100 grams

Cauliflower nutrition infographic

Cauliflower nutrition infographic
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Important nutritional characteristics for Cauliflower

Cauliflower
Glycemic index ⓘ Gi values are taken from various sources including USDA and NHS. GI values less than 55 are considered as low. Values above 70 are considered as high.
32 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup chopped (1/2" pieces) (107 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula.On PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
-4.4 (alkaline)
Calories
25
87% Vitamin C
73% Folate, food
67% Folate, total
63% Fiber
63% Potassium
Explanation: This food contains more Vitamin C than 87% of foods. More importantly, although there are several foods (13%) which contain more Vitamin C, this food itself is rich in Vitamin C more than it is in any other nutrient. Similarly it is relatively rich in Folate, food, Folate, total, Fiber and Potassium

Cauliflower Glycemic index (GI)

32
Similar food data
32 Broccoli Broccoli
32 Brussels sprout Brussels sprout
45 Cabbage Cabbage

Check out similar food or compare with current

Macronutrients chart

Protein:
Daily Value: 4%
1.92 g of 50 g
4%
Fats:
Daily Value: 0%
0.28 g of 65 g
0%
Carbs:
Daily Value: 2%
4.97 g of 300 g
2%
Water:
Daily Value: 5%
92.07 g of 2,000 g
5%
Other:
0.76 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 25
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 30mg
2%
TotalCarbohydrate 5g
8%
Dietary Fiber 2g
Total Sugars 2g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 22mg 2%

Iron 0mg 0%

Potassium 299mg 9%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 22 mg of 1,000 mg 2%
Iron: 0.42 mg of 18 mg 2%
Magnesium: 15 mg of 400 mg 4%
Phosphorus: 44 mg of 1,000 mg 4%
Potassium: 299 mg of 3,500 mg 9%
Sodium: 30 mg of 2,400 mg 1%
Zinc: 0.27 mg of 15 mg 2%
Copper: 0.039 mg of 2 mg 2%
Manganese: 0.155 mg of 2 mg 8%
Selenium: 0.6 µg of 70 µg 1%
Choline: 44.3 mg of 550 mg 8%

Mineral chart - relative view

Potassium
299 mg
TOP 37%
Calcium
22 mg
TOP 51%
Manganese
0.155 mg
TOP 55%
Choline
44.3 mg
TOP 67%
Magnesium
15 mg
TOP 73%
Sodium
30 mg
TOP 78%
Phosphorus
44 mg
TOP 79%
Iron
0.42 mg
TOP 79%
Zinc
0.27 mg
TOP 81%
Copper
0.039 mg
TOP 85%
Selenium
0.6 mg
TOP 88%

Vitamin coverage chart

Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.08 mg of 20 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 48.2 mg of 60 mg 80%
Vitamin B1: 0.05 mg of 2 mg 3%
Vitamin B2: 0.06 mg of 2 mg 4%
Vitamin B3: 0.507 mg of 20 mg 3%
Vitamin B5: 0.667 mg of 10 mg 7%
Vitamin B6: 0.184 mg of 2 mg 9%
Folate, total: 57 µg of 400 µg 14%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 15.5 µg of 80 µg 19%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin C
48.2 µg
TOP 13%
Folate, total
57 µg
TOP 33%
Vitamin K
15.5 µg
TOP 48%
Vitamin B5
0.667 µg
TOP 48%
Vitamin B6
0.184 µg
TOP 50%
Vitamin B1
0.05 µg
TOP 72%
Vitamin B3
0.507 µg
TOP 78%
Vitamin B2
0.06 µg
TOP 78%
Vitamin E
0.08 µg
TOP 88%
Vitamin A
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 20 mg of 280 mg 7%
Threonine: 76 mg of 1,050 mg 7%
Isoleucine: 71 mg of 1,400 mg 5%
Leucine: 106 mg of 2,730 mg 4%
Lysine: 217 mg of 2,100 mg 10%
Methionine: 20 mg of 1,050 mg 2%
Phenylalanine: 65 mg of 1,750 mg 4%
Valine: 125 mg of 1,820 mg 7%
Histidine: 56 mg of 700 mg 8%

Fat type information

Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g

Carbohyrates breakdown for Cauliflower

Starch: g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content / ratio for Cauliflower

Sugars: 1.91 g
Fiber: 2 g

All nutrients for Cauliflower per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 5% 78% 1.92g 1.5 times less than Broccoli
Fats 0% 85% 0.28g 119 times less than Cheese
Carbs 2% 60% 4.97g 5.7 times less than Rice
Calories 1% 95% 25kcal 1.9 times less than Orange
Fructose 1% 86% 0.97g 6.1 times less than Apple
Sugars 2% 60% 1.91g 4.7 times less than Coca-Cola
Fiber 5% 37% 2g 1.2 times less than Orange
Calcium 2% 51% 22mg 5.7 times less than Milk
Iron 2% 79% 0.42mg 6.2 times less than Beef
Magnesium 4% 73% 15mg 9.3 times less than Kidney bean
Phosphorus 6% 79% 44mg 4.1 times less than Chicken meat
Potassium 6% 37% 299mg 2 times more than Cucumber
Sodium 1% 78% 30mg 16.3 times less than White Bread
Zinc 2% 81% 0.27mg 23.4 times less than Beef
Copper 0% 85% 0.04mg 3.6 times less than Shiitake
Vitamin A 0% 100% 0IU N/A
Vitamin E 1% 88% 0.08mg 18.3 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 54% 13% 48.2mg 1.1 times less than Lemon
Vitamin B1 3% 72% 0.05mg 5.3 times less than Pea
Vitamin B2 4% 78% 0.06mg 2.2 times less than Avocado
Vitamin B3 3% 78% 0.51mg 18.9 times less than Turkey meat
Vitamin B5 7% 48% 0.67mg 1.7 times less than Sunflower seed
Vitamin B6 9% 50% 0.18mg 1.5 times more than Oat
Folate, total 14% 33% 57µg 1.1 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 19% 48% 15.5µg 6.6 times less than Broccoli
Folic acid (B9) 0% 100% 0µg N/A
Tryptophan 0% 92% 0.02mg 15.3 times less than Chicken meat
Threonine 0% 92% 0.08mg 9.5 times less than Beef
Isoleucine 0% 92% 0.07mg 12.9 times less than Salmon
Leucine 0% 93% 0.11mg 22.9 times less than Tuna
Lysine 0% 85% 0.22mg 2.1 times less than Tofu
Methionine 0% 93% 0.02mg 4.8 times less than Quinoa
Phenylalanine 0% 93% 0.07mg 10.3 times less than Egg
Valine 0% 90% 0.13mg 16.2 times less than Soybean
Histidine 0% 90% 0.06mg 13.4 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 1% 80% 0.13g 45.3 times less than Beef
Monounsaturated Fat 0% 86% 0.03g 288.2 times less than Avocado
Polyunsaturated fat 0% 93% 0.03g 1521.7 times less than Walnut

The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.