Cherries vs. Cauliflower
Nutrition comparison of Cherries and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cherries
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cherries and cauliflower:
- Both cauliflower and cherries are high in potassium.
- Cauliflower has 5.7 times less sugar than cherry.
- Cauliflower has 60% less calories than cherry.
- Cauliflower has 69% less carbohydrates than cherry.
- Cauliflower has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Cherries (Cherries, sweet, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower has 60% less calories than cherry - cauliflower has 25 calories per 100 grams and cherry has 63 calories.
For macronutrient ratios, cherries is lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Cherries has a macronutrient ratio of 6:91:3 and for cauliflower, 25:66:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cherries | Cauliflower | |
|---|---|---|
| Protein | 6% | 25% |
| Carbohydrates | 91% | 66% |
| Fat | 3% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has 69% less carbohydrates than cherry - cauliflower has 5g of total carbs per 100 grams and cherry has 16g of carbohydrates.
dietary fiber
Cauliflower and cherries contain similar amounts of dietary fiber - cauliflower has 2g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.
sugar
Cauliflower has 5.7 times less sugar than cherry - cauliflower has 1.9g of sugar per 100 grams and cherry has 12.8g of sugar.
Protein
protein
Cauliflower and cherries contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and cherry has 1.1g of protein.
Fat
saturated fat
Both cauliflower and cherries are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 589% more Vitamin C than cherry - cauliflower has 48.2mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.
Vitamin A
Cherries and cauliflower contain similar amounts of Vitamin A - cherry has 3ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and cherries contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.
Vitamin K
Cauliflower and cherries contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.
The B Vitamins
Cauliflower has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both cherries and cauliflower contain significant amounts of riboflavin.
| Cherries | Cauliflower | |
|---|---|---|
| Thiamin | 0.027 MG | 0.05 MG |
| Riboflavin | 0.033 MG | 0.06 MG |
| Niacin | 0.154 MG | 0.507 MG |
| Pantothenic acid | 0.199 MG | 0.667 MG |
| Vitamin B6 | 0.049 MG | 0.184 MG |
| Folate | 4 UG | 57 UG |
Minerals
calcium
Cauliflower has 69% more calcium than cherry - cauliflower has 22mg of calcium per 100 grams and cherry has 13mg of calcium.
iron
Cauliflower and cherries contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and cherry has 0.36mg of iron.
potassium
Both cauliflower and cherries are high in potassium. Cauliflower has 35% more potassium than cherry - cauliflower has 299mg of potassium per 100 grams and cherry has 222mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both cherries and cauliflower contain significant amounts of kaempferol.
| Cherries | Cauliflower | |
|---|---|---|
| isorhamnetin | 0.05 mg | ~ |
| kaempferol | 0.24 mg | 0.36 mg |
| myricetin | 0.05 mg | ~ |
| Quercetin | 2.29 mg | 0.54 mg |
| apigenin | ~ | 0.03 mg |
| luteolin | ~ | 0.09 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cherries and cauliflower contain significant amounts of alpha linoleic acid (ALA).
| Cherries | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.015 G |
| Total | 0.026 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, both cherries and cauliflower contain small amounts of linoleic acid.
| Cherries | Cauliflower | |
|---|---|---|
| linoleic acid | 0.027 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.027 G | 0.019 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Cherries or Cauliflower .
Note: The specific food items compared are: Cherries (Cherries, sweet, raw) and Cauliflower (Cauliflower, raw) .
Cherries 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 cauliflower or cherries contain more calories in 100 grams?Cauliflower has 60% less calories than cherry - cauliflower has 25 calories in 100g and cherry has 63 calories.
Does cauliflower or cherries have more carbohydrates?
By weight, cauliflower has 70% fewer carbohydrates than cherry - cauliflower has 5g of carbs for 100g and cherry has 16g of carbohydrates.
Does cauliflower or cherries contain more potassium?
Both cauliflower and cherries are high in potassium. Cauliflower has 40% more potassium than cherry - cauliflower has 299mg of potassium in 100 grams and cherry has 222mg of potassium.