Beef vs. Cauliflower
Nutrition comparison of Cooked Beef and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and cauliflower:
- Both beef and cauliflower are high in potassium.
- Beef has more riboflavin, niacin and Vitamin B12, however, cauliflower contains more folate.
- Beef is a great source of iron.
- Beef is an excellent source of protein.
- Cauliflower has signficantly more dietary fiber than beef.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and cauliflower has 91% less calories than beef - beef has 277 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, beef is heavier in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Beef has a macronutrient ratio of 38:0:62 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Cauliflower | |
|---|---|---|
| Protein | 38% | 26% |
| Carbohydrates | ~ | 66% |
| Fat | 62% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and beef are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Cauliflower has signficantly more dietary fiber than beef - cauliflower has 2g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than cauliflower - cauliflower has 1.9g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 12 times more protein than cauliflower - beef has 25.4g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Beef is high in saturated fat and cauliflower has 98% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
trans fat
Cauliflower has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and cauliflower does not contain significant amounts.
cholesterol
Cauliflower has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and cauliflower does not contain significant amounts.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has more Vitamin C than beef - cauliflower has 48.2mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and cauliflower contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin D
Beef and cauliflower contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Beef and cauliflower contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Beef and cauliflower contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Beef has more riboflavin, niacin and Vitamin B12, however, cauliflower contains more folate. Both beef and cauliflower contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Beef | Cauliflower | |
|---|---|---|
| Thiamin | 0.051 MG | 0.05 MG |
| Riboflavin | 0.176 MG | 0.06 MG |
| Niacin | 4.537 MG | 0.507 MG |
| Pantothenic acid | 0.658 MG | 0.667 MG |
| Vitamin B6 | 0.336 MG | 0.184 MG |
| Folate | 11 UG | 57 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Beef has 59% more calcium than cauliflower - beef has 35mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Beef is a great source of iron and it has 436% more iron than cauliflower - beef has 2.3mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both beef and cauliflower are high in potassium. Beef is very similar to beef for potassium - beef has 275mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Beef | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.015 G |
| Total | 0.056 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than cauliflower per 100 grams.
| Beef | Cauliflower | |
|---|---|---|
| other omega 6 | 0.013 G | 0.003 G |
| linoleic acid | 0.39 G | 0.016 G |
| Total | 0.403 G | 0.019 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Cauliflower (Cauliflower, raw) .
Cooked Beef g
()
|
Daily Values (%) |
Cauliflower g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or cauliflower contain more calories in 100 grams?Beef is high in calories and cauliflower has 90% less calories than beef - beef has 277 calories in 100g and cauliflower has 25 calories.
Is beef or cauliflower better for protein?
Beef is a fantastic source of protein and it has 12 times more protein than cauliflower - beef has 25.4g of protein per 100 grams and cauliflower has 1.9g of protein.
Does cauliflower or beef have more carbohydrates?
By weight, both cauliflower and beef are low in carbohydrates - cauliflower has 5g of carbs for 100g and beef has no carbs..
Does beef or cauliflower contain more potassium?
Both beef and cauliflower are high in potassium. Beef is very similar to beef for potassium - beef has 275mg of potassium in 100 grams and cauliflower has 299mg of potassium.