Cauliflower (Raw)vsCorn Sweet (Raw)
Cauliflower (Raw) has 25 calories and 1.9g protein per 100g. Corn Sweet (Raw) has 86 calories and 3.3g protein per 100g Corn Sweet (Raw) has more protein, Cauliflower (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cauliflower (Raw) vs Corn Sweet (Raw)
Go with Cauliflower (Raw) at just 25 kcal per 100g — 71% fewer calories.
Corn Sweet (Raw) will keep you satisfied longer with 2g fiber, 3.3g protein — fat and protein slow digestion while fiber adds bulk.
Corn Sweet (Raw) with 18.7g of carbs per 100g provides fast-acting energy — great before a workout.
Cauliflower (Raw) delivers 48.2mg of vitamin C per 100g — great for immune function and skin health.
Cauliflower (Raw) has only 5g carbs per 100g — the clear choice for low-carb diets.
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 | Cauliflower Raw | Corn Sweet Yellow | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 25kcal1% | 86kcal4% | <0.1kcal |
| Protein | 1.9g4% | 3.3g7% | <0.1g |
| Total Fat | 0.28g0% | 1.4g2% | <0.1g |
| Saturated Fat | 0.13g1% | 0.33g2% | <0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 5.0g2% | 19g7% | <0.1g |
| Dietary Fiber | 2.0g7% | 2.0g7% | — |
| Sugars | 1.9g | 6.3g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 9.0mcg1% | <0.1mcg |
| Vitamin C | 48mg54% | 6.8mg8% | +41mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg1% | <0.1mg0% | +<0.1mg |
| Vitamin K | 16mcg13% | 0.30mcg0% | +15mcg |
| Vitamin B6 | 0.18mg11% | <0.1mg5% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 57mcg14% | 42mcg11% | +15mcg |
| Thiamin (B1) | <0.1mg4% | 0.15mg13% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 0.51mg3% | 1.8mg11% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 30mg1% | 15mg1% | +15mg |
| Calcium | 22mg2% | 2.0mg0% | +20mg |
| Iron | 0.42mg2% | 0.52mg3% | <0.1mg |
| Potassium | 299mg6% | 270mg6% | +29mg |
| Phosphorus | 44mg4% | 89mg7% | <0.1mg |
| Magnesium | 15mg4% | 37mg9% | <0.1mg |
| Zinc | 0.27mg2% | 0.46mg4% | <0.1mg |
| Copper | <0.1mg4% | <0.1mg6% | <0.1mg |
| Manganese | 0.15mg7% | 0.16mg7% | <0.1mg |
| Selenium | 0.60mcg1% | 0.60mcg1% | — |
🔬Nutritional Analysis
Calories: Cauliflower (Raw) is significantly lower in calories at just 25 kcal per 100g compared to 86 kcal for Corn Sweet (Raw) — that's 244% fewer calories, making Cauliflower (Raw) the better choice for calorie-conscious diets.
Protein: Corn Sweet (Raw) has more protein per 100g (3.27g vs 1.92g), but Cauliflower (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Cauliflower (Raw) is the leaner option with 0.28g of total fat per 100g compared to 1.35g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Corn Sweet (Raw): 9mcg vs 0mcg), Vitamin K (Cauliflower (Raw): 15.5mcg vs 0.3mcg), Vitamin C (Cauliflower (Raw): 48.2mg vs 6.8mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Calcium (Cauliflower (Raw): 22mg vs 2mg), Magnesium (Corn Sweet (Raw): 37mg vs 15mg), Phosphorus (Corn Sweet (Raw): 89mg vs 44mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
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, Cauliflower (Raw) or Corn Sweet (Raw)?
- Corn Sweet (Raw) has more protein with 3.27g per 100g compared to 1.92g for Cauliflower (Raw).
- Which is lower in calories, Cauliflower (Raw) or Corn Sweet (Raw)?
- Cauliflower (Raw) is lower in calories with 25 kcal per 100g versus 86 kcal.
- Is Cauliflower (Raw) or Corn Sweet (Raw) healthier?
- It depends on your goals. Cauliflower (Raw) has 25 calories and 1.92g protein per 100g, while Corn Sweet (Raw) has 86 calories and 3.27g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cauliflower (Raw) or Corn Sweet (Raw)?
- Cauliflower (Raw) is leaner with 0.28g of fat per 100g compared to 1.35g.
- Which has more fiber, Cauliflower (Raw) or Corn Sweet (Raw)?
- Corn Sweet (Raw) has more fiber with 2g per 100g compared to 2g.