ever before wonder how your favorite foods items stack up versus each other in regards to nutrition? We contrasted the nutritional materials of cook white rice versus cauliflower (100g each) listed below using 2020 USDA and NIH data<1>.

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for a rapid recap of far-ranging nutrients and also differences in white rice and cauliflower: Cauliflower has actually signficantly less carbohydrates than white rice. Cauliflower has actually signficantly more dietary fiber than white rice. Cauliflower is a good source the potassium. Cauliflower is wonderful source of Vitamin C. White rice has more thiamin and also niacin, however, cauliflower contains much more riboflavin and Vitamin B6. comprehensive nutritional to compare of white rice and cauliflower is analyzed below. Girlfriend can likewise visualize the nutritional comparison because that a custom section or offer size and see exactly how the nutrition compares. USDA resources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Cauliflower (Cauliflower, raw) . have a convey or suggestions? Shoot us an email.




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Calories and Carbs


calories

White rice is high in calories and cauliflower has 81% much less calories than white rice - white rice has 130 calories every 100 grams and cauliflower has actually 25 calories. For macronutrient ratios, white rice is lighter in protein, lot heavier in carbs and lighter in fat contrasted to cauliflower every calorie. White rice has actually a macronutrient proportion of 8:91:2 and also for cauliflower, 26:66:8 for protein, carbohydrates and fat native calories.Macro Ratios from Calories:

White Rice Cauliflower
Protein 8% 26%
Carbohydrates 91% 66%
Fat 2% 8%
Alcohol ~ ~

carbohydrates

Cauliflower has signficantly less carbohydrates 보다 white rice - white rice has 28.6g of total carbs every 100 grams and also cauliflower has 5g that carbohydrates.


dietary fiber

Cauliflower has signficantly more dietary fiber 보다 white rice - white rice has 0.3g of dietary fiber per 100 grams and cauliflower has actually 2g of dietary fiber.


sugar

White rice has actually less sugar 보다 cauliflower - cauliflower has 1.9g the sugar per 100 grams and white rice does not contain far-ranging amounts.


protein

White rice and also cauliflower contain comparable amounts of protein - white rice has actually 2.4g that protein every 100 grams and cauliflower has 1.9g the protein.


saturated fat

Both white rice and also cauliflower space low in saturation fat - white rice has 0.06g of saturated fat every 100 grams and also cauliflower has actually 0.13g of saturation fat.


Vitamin C

Cauliflower is an excellent source that Vitamin C and also it has more Vitamin C than white rice - cauliflower has 48.2mg that Vitamin C every 100 grams and white rice does not contain far-reaching amounts.


Vitamin E

Cauliflower and also white rice contain comparable amounts that Vitamin E - cauliflower has actually 0.08mg of Vitamin E per 100 grams and also white rice does not contain significant amounts.


Vitamin K

Cauliflower has an ext Vitamin K 보다 white rice - cauliflower has 15.5ug the Vitamin K every 100 grams and white rice does not contain far-reaching amounts.


The B Vitamins

White rice has much more thiamin and also niacin, however, cauliflower contains much more riboflavin and also Vitamin B6. Both white rice and also cauliflower contain far-ranging amounts the pantothenic acid and also folate.

White Rice Cauliflower
Thiamin 0.167 MG 0.05 MG
Riboflavin 0.016 MG 0.06 MG
Niacin 1.835 MG 0.507 MG
Pantothenic acid 0.411 MG 0.667 MG
Vitamin B6 0.05 MG 0.184 MG
Folate 58 UG 57 UG

calcium

Cauliflower has 633% much more calcium 보다 white rice - white rice has actually 3mg of calcium every 100 grams and also cauliflower has actually 22mg of calcium.


iron

White rice has 255% much more iron 보다 cauliflower - white rice has 1.5mg that iron per 100 grams and also cauliflower has 0.42mg the iron.


potassium

Cauliflower is a an excellent source the potassium and also it has 931% an ext potassium 보다 white rice - white rice has 29mg of potassium every 100 grams and also cauliflower has actually 299mg of potassium.


omega 3s

For omega-3 fat acids, both white rice and cauliflower contain far-reaching amounts the alpha linoleic mountain (ALA).

White Rice Cauliflower
alpha linoleic acid 0.01 G 0.015 G
Total 0.01 G 0.015 G

omega 6s

Comparing omega-6 fat acids, both white rice and cauliflower contain little amounts that linoleic acid.

White Rice Cauliflower
linoleic acid 0.046 G 0.016 G
other omega 6 ~ 0.003 G
Total 0.046 G 0.019 G



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Customize her serving size

The comparison below is by typical portions, e.g. Cups, packages. Girlfriend can additionally see a more concrete comparison by load at equal weight (by grams) comparison.


Note: The particular food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and also Cauliflower (Cauliflower, raw) .