Flaxseeds vs. Cauliflower
Nutrition comparison of Flaxseeds and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and cauliflower:
- Both flaxseeds and cauliflower are high in potassium.
- Cauliflower has signficantly less carbohydrates than flaxseed.
- Cauliflower has signficantly less saturated fat than flaxseed.
- Cauliflower is an excellent source of Vitamin C.
- Flaxseed has more thiamin, riboflavin, niacin and Vitamin B6.
- Flaxseed is an excellent source of calcium, dietary fiber, iron and protein.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and cauliflower has 95% less calories than flaxseed - flaxseed has 534 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, flaxseeds is lighter in protein, much lighter in carbs and much heavier in fat compared to cauliflower per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Cauliflower | |
|---|---|---|
| Protein | 13% | 26% |
| Carbohydrates | 21% | 66% |
| Fat | 66% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has 12 times more dietary fiber than cauliflower - flaxseed has 27.3g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Flaxseeds and cauliflower contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 853% more protein than cauliflower - flaxseed has 18.3g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Cauliflower has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 79 times more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin E
Flaxseeds and cauliflower contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and cauliflower has 0.08mg of Vitamin E.
Vitamin K
Flaxseeds and cauliflower contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin and Vitamin B6. Both flaxseeds and cauliflower contain significant amounts of pantothenic acid and folate.
| Flaxseeds | Cauliflower | |
|---|---|---|
| Thiamin | 1.644 MG | 0.05 MG |
| Riboflavin | 0.161 MG | 0.06 MG |
| Niacin | 3.08 MG | 0.507 MG |
| Pantothenic acid | 0.985 MG | 0.667 MG |
| Vitamin B6 | 0.473 MG | 0.184 MG |
| Folate | 87 UG | 57 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 10 times more calcium than cauliflower - flaxseed has 255mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 12 times more iron than cauliflower - flaxseed has 5.7mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both flaxseeds and cauliflower are high in potassium. Flaxseed has 172% more potassium than cauliflower - flaxseed has 813mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Flaxseeds | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.015 G |
| Total | 22.813 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than cauliflower per 100 grams.
| Flaxseeds | Cauliflower | |
|---|---|---|
| other omega 6 | 0.052 G | 0.003 G |
| linoleic acid | 5.903 G | 0.016 G |
| Total | 5.955 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: Flaxseeds (Seeds, flaxseed) and Cauliflower (Cauliflower, raw) .
Flaxseeds g
()
|
Daily Values (%) |
Cauliflower g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 flaxseeds or cauliflower contain more calories in 100 grams?Flaxseed is high in calories and cauliflower has 100% less calories than flaxseed - flaxseed has 534 calories in 100g and cauliflower has 25 calories.
Does flaxseeds or cauliflower have more carbohydrates?
By weight, cauliflower has signficantly fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does flaxseeds or cauliflower contain more calcium?
Flaxseed is a rich source of calcium and it has 10 times more calcium than cauliflower - flaxseed has 255mg of calcium in 100 grams and cauliflower has 22mg of calcium.
Does flaxseeds or cauliflower contain more iron?
Flaxseed is an abundant source of iron and it has 12 times more iron than cauliflower - flaxseed has 5.7mg of iron in 100 grams and cauliflower has 0.42mg of iron.
Does flaxseeds or cauliflower contain more potassium?
Both flaxseeds and cauliflower are high in potassium. Flaxseed has 170% more potassium than cauliflower - flaxseed has 813mg of potassium in 100 grams and cauliflower has 299mg of potassium.