Cauliflower, green, cooked, with salt vs Cauliflower, raw
Nutrition comparison per 100 g.
Cauliflower, green, cooked, with salt
32 kcal
Cauliflower, raw
28 kcal
Calories
32 kcal
28 kcal
Protein
3.0 g
1.6 g
Carbs
6.3 g
4.7 g
Fiber
3.3 g
1.9 g
Sugars
~
1.9 g
Fat
0.3 g
0.2 g
Sodium
259 mg
30 mg
Key takeaways
- Cauliflower, raw has 15% fewer calories (28 kcal vs 32 kcal).
- Cauliflower, green, cooked, with salt has more protein (3.0 g vs 1.6 g).
- Cauliflower, raw has more carbs (4.7 g vs 6.3 g).
- Cauliflower, green, cooked, with salt has more fiber (3.3 g vs 1.9 g).
- Cauliflower, raw has more fat (0.2 g vs 0.3 g).
| Macronutrients | Cauliflower, green, cooked, with salt | Cauliflower, raw |
|---|---|---|
| Calories | 32 kcal | 28 kcal |
| Protein | 3.0 g | 1.6 g |
| Total Fat | 0.3 g | 0.2 g |
| Total Carbohydrate | 6.3 g | 4.7 g |
| Dietary Fiber | 3.3 g | 1.9 g |
| Total Sugars | ~ | 1.9 g |
| Water | 89.5 g | 92.7 g |
| Carbohydrates | Cauliflower, green, cooked, with salt | Cauliflower, raw |
|---|---|---|
| Total Carbohydrate | 6.3 g | 4.7 g |
| Dietary Fiber | 3.3 g | 1.9 g |
| Total Sugars | ~ | 1.9 g |
| Fats & Fatty Acids | Cauliflower, green, cooked, with salt | Cauliflower, raw |
|---|---|---|
| Total Fat | 0.3 g | 0.2 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.1 g | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 107.0 mg | 7.0 mg |
| Omega-6 Fatty Acids | 30.0 mg | 8.0 mg |
| Protein & Amino Acids | Cauliflower, green, cooked, with salt | Cauliflower, raw |
|---|---|---|
| Protein | 3.0 g | 1.6 g |
| Histidine | 61.0 mg | 56.0 mg |
| Isoleucine | 116.0 mg | 71.0 mg |
| Leucine | 178.0 mg | 106.0 mg |
| Lysine | 163.0 mg | 217.0 mg |
| Methionine | 43.0 mg | 20.0 mg |
| Phenylalanine | 108.0 mg | 65.0 mg |
| Threonine | 110.0 mg | 76.0 mg |
| Tryptophan | 40.0 mg | 20.0 mg |
| Valine | 153.0 mg | 125.0 mg |
| Alanine | 161.0 mg | 116.0 mg |
| Arginine | 146.0 mg | 86.0 mg |
| Aspartic Acid | 356.0 mg | 177.0 mg |
| Cystine | 35.0 mg | 20.0 mg |
| Glutamic Acid | 405.0 mg | 257.0 mg |
| Glycine | 98.0 mg | 71.0 mg |
| Proline | 131.0 mg | 71.0 mg |
| Serine | 159.0 mg | 86.0 mg |
| Tyrosine | 66.0 mg | 51.0 mg |
| Vitamins | Cauliflower, green, cooked, with salt | Cauliflower, raw |
|---|---|---|
| Vitamin A (RAE) | 7.0 mcg | 0.0 mcg |
| Vitamin C | 72.6 mg | 67.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.1 mg |
| Vitamin K | ~ | 15.5 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.1 mg | 0.1 mg |
| Niacin (B3) | 0.7 mg | 0.5 mg |
| Vitamin B6 | 0.2 mg | 0.2 mg |
| Folate (B9) | 41.0 mcg | 97.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.7 mg | 0.7 mg |
| Choline | ~ | 44.3 mg |
| Minerals | Cauliflower, green, cooked, with salt | Cauliflower, raw |
|---|---|---|
| Calcium | 32.0 mg | 22.0 mg |
| Iron | 0.7 mg | 0.4 mg |
| Magnesium | 19.0 mg | 15.0 mg |
| Phosphorus | 57.0 mg | 44.0 mg |
| Potassium | 278.0 mg | 299.0 mg |
| Sodium | 259.0 mg | 30.0 mg |
| Zinc | 0.6 mg | 0.3 mg |
| Copper | 0.0 mg | 0.0 mg |
| Manganese | 0.2 mg | 0.2 mg |
| Selenium | 0.8 mcg | 0.6 mcg |
| Fluoride | ~ | 1.0 mcg |
| Sterols | Cauliflower, green, cooked, with salt | Cauliflower, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 18.0 mg |
| Other | Cauliflower, green, cooked, with salt | Cauliflower, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.9 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Cauliflower, green, cooked, with salt or Cauliflower, raw?
Cauliflower, raw has fewer calories: 32 kcal for Cauliflower, green, cooked, with salt vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Cauliflower, green, cooked, with salt or Cauliflower, raw?
Cauliflower, green, cooked, with salt has more protein: 3.0 g for Cauliflower, green, cooked, with salt vs 1.6 g for Cauliflower, raw per 100 g.
Which has more fiber, Cauliflower, green, cooked, with salt or Cauliflower, raw?
Cauliflower, green, cooked, with salt has more fiber: 3.3 g for Cauliflower, green, cooked, with salt vs 1.9 g for Cauliflower, raw per 100 g.
Is Cauliflower, green, cooked, with salt or Cauliflower, raw healthier?
Cauliflower, raw is lower in calories, and Cauliflower, green, cooked, with salt is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.