Cauliflower, green, cooked, no salt added vs Kale, raw
Nutrition comparison per 100 g.
Cauliflower, green, cooked, no salt added
32 kcal
Kale, raw
35 kcal
Calories
32 kcal
35 kcal
Protein
3.0 g
2.9 g
Carbs
6.3 g
4.4 g
Fiber
3.3 g
4.1 g
Sugars
~
0.8 g
Fat
0.3 g
1.5 g
Sodium
23 mg
53 mg
Key takeaways
- Cauliflower, green, cooked, no salt added has 8% fewer calories (32 kcal vs 35 kcal).
- Cauliflower, green, cooked, no salt added has more protein (3.0 g vs 2.9 g).
- Kale, raw has more carbs (4.4 g vs 6.3 g).
- Kale, raw has more fiber (4.1 g vs 3.3 g).
- Cauliflower, green, cooked, no salt added has more fat (0.3 g vs 1.5 g).
| Macronutrients | Cauliflower, green, cooked, no salt added | Kale, raw |
|---|---|---|
| Calories | 32 kcal | 35 kcal |
| Protein | 3.0 g | 2.9 g |
| Total Fat | 0.3 g | 1.5 g |
| Total Carbohydrate | 6.3 g | 4.4 g |
| Dietary Fiber | 3.3 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Water | 89.5 g | 89.6 g |
| Carbohydrates | Cauliflower, green, cooked, no salt added | Kale, raw |
|---|---|---|
| Total Carbohydrate | 6.3 g | 4.4 g |
| Dietary Fiber | 3.3 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Fats & Fatty Acids | Cauliflower, green, cooked, no salt added | Kale, raw |
|---|---|---|
| Total Fat | 0.3 g | 1.5 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.1 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 107.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 30.0 mg | 138.0 mg |
| Protein & Amino Acids | Cauliflower, green, cooked, no salt added | Kale, raw |
|---|---|---|
| Protein | 3.0 g | 2.9 g |
| Histidine | 61.0 mg | 69.0 mg |
| Isoleucine | 116.0 mg | 197.0 mg |
| Leucine | 178.0 mg | 231.0 mg |
| Lysine | 163.0 mg | 197.0 mg |
| Methionine | 43.0 mg | 32.0 mg |
| Phenylalanine | 108.0 mg | 169.0 mg |
| Threonine | 110.0 mg | 147.0 mg |
| Tryptophan | 40.0 mg | 40.0 mg |
| Valine | 153.0 mg | 181.0 mg |
| Alanine | 161.0 mg | 166.0 mg |
| Arginine | 146.0 mg | 184.0 mg |
| Aspartic Acid | 356.0 mg | 295.0 mg |
| Cystine | 35.0 mg | 44.0 mg |
| Glutamic Acid | 405.0 mg | 374.0 mg |
| Glycine | 98.0 mg | 159.0 mg |
| Proline | 131.0 mg | 196.0 mg |
| Serine | 159.0 mg | 139.0 mg |
| Tyrosine | 66.0 mg | 117.0 mg |
| Vitamins | Cauliflower, green, cooked, no salt added | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 7.0 mcg | 769.0 mcg |
| Vitamin C | 72.6 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.7 mg |
| Vitamin K | ~ | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.3 mg |
| Niacin (B3) | 0.7 mg | 1.2 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 41.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.7 mg | 0.4 mg |
| Minerals | Cauliflower, green, cooked, no salt added | Kale, raw |
|---|---|---|
| Calcium | 32.0 mg | 254.0 mg |
| Iron | 0.7 mg | 1.7 mg |
| Magnesium | 19.0 mg | 34.0 mg |
| Phosphorus | 57.0 mg | 56.0 mg |
| Potassium | 278.0 mg | 447.0 mg |
| Sodium | 23.0 mg | 53.0 mg |
| Zinc | 0.6 mg | 0.4 mg |
| Copper | 0.0 mg | 0.3 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 0.8 mcg | 0.9 mcg |
| Sterols | Cauliflower, green, cooked, no salt added | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Cauliflower, green, cooked, no salt added | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Ash | 0.9 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Cauliflower, green, cooked, no salt added or Kale, raw?
Cauliflower, green, cooked, no salt added has fewer calories: 32 kcal for Cauliflower, green, cooked, no salt added vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Cauliflower, green, cooked, no salt added or Kale, raw?
Cauliflower, green, cooked, no salt added has more protein: 3.0 g for Cauliflower, green, cooked, no salt added vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Cauliflower, green, cooked, no salt added or Kale, raw?
Kale, raw has more fiber: 3.3 g for Cauliflower, green, cooked, no salt added vs 4.1 g for Kale, raw per 100 g.
Is Cauliflower, green, cooked, no salt added or Kale, raw healthier?
Cauliflower, green, cooked, no salt added is lower in calories, and Cauliflower, green, cooked, no salt added is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.