Beets (Raw)vsCauliflower (Raw)
Beets (Raw) has 43 calories and 1.6g protein per 100g. Cauliflower (Raw) has 25 calories and 1.9g protein per 100g Cauliflower (Raw) has more protein, Cauliflower (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Beets (Raw) vs Cauliflower (Raw)
Go with Cauliflower (Raw) at just 25 kcal per 100g — 42% fewer calories.
Cauliflower (Raw) delivers 48.2mg of vitamin C per 100g — great for immune function and skin health.
Cauliflower (Raw) edges ahead overall with less sugar, more vitamin C — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Beets | Cauliflower Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 43kcal2% | 25kcal1% | +18kcal |
| Protein | 1.6g3% | 1.9g4% | <0.1g |
| Total Fat | 0.17g0% | 0.28g0% | <0.1g |
| Saturated Fat | <0.1g0% | 0.13g1% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 9.6g3% | 5.0g2% | +4.6g |
| Dietary Fiber | 2.8g10% | 2.0g7% | +0.80g |
| Sugars | 6.8g | 1.9g | +4.8g |
| ✨Vitamins | |||
| Vitamin A | 2.0mcg0% | 0mcg0% | +2.0mcg |
| Vitamin C | 4.9mg5% | 48mg54% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg0% | <0.1mg1% | <0.1mg |
| Vitamin K | 0.20mcg0% | 16mcg13% | <0.1mcg |
| Vitamin B6 | <0.1mg4% | 0.18mg11% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 109mcg27% | 57mcg14% | +52mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg4% | <0.1mg |
| Riboflavin (B2) | <0.1mg3% | <0.1mg5% | <0.1mg |
| Niacin (B3) | 0.33mg2% | 0.51mg3% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 78mg3% | 30mg1% | +48mg |
| Calcium | 16mg1% | 22mg2% | <0.1mg |
| Iron | 0.80mg4% | 0.42mg2% | +0.38mg |
| Potassium | 325mg7% | 299mg6% | +26mg |
| Phosphorus | 40mg3% | 44mg4% | <0.1mg |
| Magnesium | 23mg5% | 15mg4% | +8.0mg |
| Zinc | 0.35mg3% | 0.27mg2% | +<0.1mg |
| Copper | <0.1mg8% | <0.1mg4% | +<0.1mg |
| Manganese | 0.33mg14% | 0.15mg7% | +0.17mg |
| Selenium | 0.70mcg1% | 0.60mcg1% | +<0.1mcg |
🔬Nutritional Analysis
Calories: Cauliflower (Raw) is significantly lower in calories at just 25 kcal per 100g compared to 43 kcal for Beets (Raw) — that's 72% fewer calories, making Cauliflower (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Beets (Raw) providing 1.61g and Cauliflower (Raw) providing 1.92g per 100g.
Fat: Beets (Raw) is the leaner option with 0.17g of total fat per 100g compared to 0.28g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Beets (Raw): 2mcg vs 0mcg), Vitamin K (Cauliflower (Raw): 15.5mcg vs 0.2mcg), Vitamin C (Cauliflower (Raw): 48.2mg vs 4.9mg).
Key Minerals: Notable mineral differences include Sodium (Beets (Raw): 78mg vs 30mg), Manganese (Beets (Raw): 0.329mg vs 0.155mg), Iron (Beets (Raw): 0.8mg vs 0.42mg).
Diet Suitability: Cauliflower (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Beets (Raw) or Cauliflower (Raw)?
- Cauliflower (Raw) has more protein with 1.92g per 100g compared to 1.61g for Beets (Raw).
- Which is lower in calories, Beets (Raw) or Cauliflower (Raw)?
- Cauliflower (Raw) is lower in calories with 25 kcal per 100g versus 43 kcal.
- Is Beets (Raw) or Cauliflower (Raw) healthier?
- It depends on your goals. Beets (Raw) has 43 calories and 1.61g protein per 100g, while Cauliflower (Raw) has 25 calories and 1.92g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Beets (Raw) or Cauliflower (Raw)?
- Beets (Raw) is leaner with 0.17g of fat per 100g compared to 0.28g.
- Which has more fiber, Beets (Raw) or Cauliflower (Raw)?
- Beets (Raw) has more fiber with 2.8g per 100g compared to 2g.