Raisins vs. Cauliflower
Nutrition comparison of Raisins and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raisins
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raisins and cauliflower:
- Both raisins and cauliflower are high in potassium.
- Cauliflower is an excellent source of Vitamin C.
- Raisin has more riboflavin, however, cauliflower contains more pantothenic acid and folate.
- Raisin is a great source of iron.
- Raisin is an excellent source of dietary fiber.
USDA sources for nutritional information: Raisins (Raisins, seeded) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raisin is high in calories and cauliflower has 92% less calories than raisin - raisin has 296 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, raisins is much lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Raisins has a macronutrient ratio of 3:95:2 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raisins | Cauliflower | |
|---|---|---|
| Protein | 3% | 26% |
| Carbohydrates | 95% | 66% |
| Fat | 2% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Raisin is high in carbohydrates and cauliflower has 94% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Raisin is an excellent source of dietary fiber and it has 240% more dietary fiber than cauliflower - raisin has 6.8g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Raisin has less sugar than cauliflower - cauliflower has 1.9g of sugar per 100 grams and raisin does not contain significant amounts.
Protein
protein
Raisins and cauliflower contain similar amounts of protein - raisin has 2.5g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both raisins and cauliflower are low in saturated fat - raisin has 0.18g 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 793% more Vitamin C than raisin - raisin has 5.4mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin E
Cauliflower and raisins contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and raisin does not contain significant amounts.
Vitamin K
Cauliflower has more Vitamin K than raisin - cauliflower has 15.5ug of Vitamin K per 100 grams and raisin does not contain significant amounts.
The B Vitamins
Raisin has more riboflavin, however, cauliflower contains more pantothenic acid and folate. Both raisins and cauliflower contain significant amounts of thiamin, niacin and Vitamin B6.
| Raisins | Cauliflower | |
|---|---|---|
| Thiamin | 0.112 MG | 0.05 MG |
| Riboflavin | 0.182 MG | 0.06 MG |
| Niacin | 1.114 MG | 0.507 MG |
| Pantothenic acid | 0.045 MG | 0.667 MG |
| Vitamin B6 | 0.188 MG | 0.184 MG |
| Folate | 3 UG | 57 UG |
Minerals
calcium
Raisins and cauliflower contain similar amounts of calcium - raisin has 28mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Raisin is a great source of iron and it has 517% more iron than cauliflower - raisin has 2.6mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both raisins and cauliflower are high in potassium. Raisin has 176% more potassium than cauliflower - raisin has 825mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raisin has more alpha linoleic acid (ALA) than cauliflower per 100 grams.
| Raisins | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.015 G |
| Total | 0.037 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, raisin has more linoleic acid than cauliflower per 100 grams.
| Raisins | Cauliflower | |
|---|---|---|
| linoleic acid | 0.122 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.122 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: Raisins (Raisins, seeded) and Cauliflower (Cauliflower, raw) .
Raisins 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 raisins or cauliflower contain more calories in 100 grams?Raisin is high in calories and cauliflower has 90% less calories than raisin - raisin has 296 calories in 100g and cauliflower has 25 calories.
Does raisins or cauliflower have more carbohydrates?
By weight, raisin is high in carbohydrates and cauliflower has 90% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does raisins or cauliflower contain more potassium?
Both raisins and cauliflower are high in potassium. Raisin has 180% more potassium than cauliflower - raisin has 825mg of potassium in 100 grams and cauliflower has 299mg of potassium.