Cauliflower (Raw)vsKale (Raw)
Cauliflower (Raw) has 25 calories and 1.9g protein per 100g. Kale (Raw) has 35 calories and 2.9g protein per 100g Kale (Raw) has more protein, Cauliflower (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cauliflower (Raw) vs Kale (Raw)
Go with Cauliflower (Raw) at just 25 kcal per 100g — 29% fewer calories.
Kale (Raw) will keep you satisfied longer with 4.1g fiber — fat and protein slow digestion while fiber adds bulk.
Kale (Raw) has both iron (1.6mg) and vitamin C (93.4mg) — vitamin C can boost iron absorption by up to 6x.
Kale (Raw) provides 254mg of calcium per 100g — a much better source for bone health.
Kale (Raw) delivers 93.4mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cauliflower Raw | Kale Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 25kcal1% | 35kcal2% | <0.1kcal |
| Protein | 1.9g4% | 2.9g6% | <0.1g |
| Total Fat | 0.28g0% | 1.5g2% | <0.1g |
| Saturated Fat | 0.13g1% | — | — |
| Trans Fat | 0g | — | — |
| Cholesterol | 0mg0% | — | — |
| Carbohydrates | 5.0g2% | 4.4g2% | +0.55g |
| Dietary Fiber | 2.0g7% | 4.1g15% | <0.1g |
| Sugars | 1.9g | — | — |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 241mcg27% | <0.1mcg |
| Vitamin C | 48mg54% | 93mg104% | <0.1mg |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | <0.1mg1% | 0.66mg4% | <0.1mg |
| Vitamin K | 16mcg13% | 390mcg325% | <0.1mcg |
| Vitamin B6 | 0.18mg11% | 0.15mg9% | +<0.1mg |
| Vitamin B12 | 0mcg0% | — | — |
| Folate | 57mcg14% | 62mcg16% | <0.1mcg |
| Thiamin (B1) | <0.1mg4% | 0.11mg9% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.35mg27% | <0.1mg |
| Niacin (B3) | 0.51mg3% | 1.2mg7% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 30mg1% | 53mg2% | <0.1mg |
| Calcium | 22mg2% | 254mg20% | <0.1mg |
| Iron | 0.42mg2% | 1.6mg9% | <0.1mg |
| Potassium | 299mg6% | 348mg7% | <0.1mg |
| Phosphorus | 44mg4% | 55mg4% | <0.1mg |
| Magnesium | 15mg4% | 33mg8% | <0.1mg |
| Zinc | 0.27mg2% | 0.39mg4% | <0.1mg |
| Copper | <0.1mg4% | <0.1mg6% | <0.1mg |
| Manganese | 0.15mg7% | 0.92mg40% | <0.1mg |
| Selenium | 0.60mcg1% | — | — |
🔬Nutritional Analysis
Calories: Cauliflower (Raw) is significantly lower in calories at just 25 kcal per 100g compared to 35 kcal for Kale (Raw) — that's 40% fewer calories, making Cauliflower (Raw) the better choice for calorie-conscious diets.
Protein: Kale (Raw) provides more protein with 2.92g versus 1.92g per 100g. In terms of protein-to-calorie efficiency, Kale (Raw) offers better value for building and maintaining muscle.
Fat: Cauliflower (Raw) is the leaner option with 0.28g of total fat per 100g compared to 1.49g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Kale (Raw): 241mcg vs 0mcg), Vitamin K (Kale (Raw): 390mcg vs 15.5mcg), Vitamin E (Kale (Raw): 0.66mg vs 0.08mg).
Key Minerals: Notable mineral differences include Calcium (Kale (Raw): 254mg vs 22mg), Manganese (Kale (Raw): 0.92mg vs 0.155mg), Iron (Kale (Raw): 1.6mg vs 0.42mg).
Diet Suitability: Both fit 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 Kale (Raw)?
- Kale (Raw) has more protein with 2.92g per 100g compared to 1.92g for Cauliflower (Raw).
- Which is lower in calories, Cauliflower (Raw) or Kale (Raw)?
- Cauliflower (Raw) is lower in calories with 25 kcal per 100g versus 35 kcal.
- Is Cauliflower (Raw) or Kale (Raw) healthier?
- It depends on your goals. Cauliflower (Raw) has 25 calories and 1.92g protein per 100g, while Kale (Raw) has 35 calories and 2.92g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cauliflower (Raw) or Kale (Raw)?
- Cauliflower (Raw) is leaner with 0.28g of fat per 100g compared to 1.49g.
- Which has more fiber, Cauliflower (Raw) or Kale (Raw)?
- Kale (Raw) has more fiber with 4.1g per 100g compared to 2g.