Kale, frozen, unprepared vs Cauliflower, raw
Nutrition comparison per 100 g.
Kale, frozen, unprepared
28 kcal
Cauliflower, raw
28 kcal
Calories
28 kcal
28 kcal
Protein
2.7 g
1.6 g
Carbs
4.9 g
4.7 g
Fiber
2.0 g
1.9 g
Sugars
~
1.9 g
Fat
0.5 g
0.2 g
Sodium
15 mg
30 mg
Key takeaways
- Cauliflower, raw has 1% fewer calories (28 kcal vs 28 kcal).
- Kale, frozen, unprepared has more protein (2.7 g vs 1.6 g).
- Cauliflower, raw has more carbs (4.7 g vs 4.9 g).
- Kale, frozen, unprepared has more fiber (2.0 g vs 1.9 g).
- Cauliflower, raw has more fat (0.2 g vs 0.5 g).
| Macronutrients | Kale, frozen, unprepared | Cauliflower, raw |
|---|---|---|
| Calories | 28 kcal | 28 kcal |
| Protein | 2.7 g | 1.6 g |
| Total Fat | 0.5 g | 0.2 g |
| Total Carbohydrate | 4.9 g | 4.7 g |
| Dietary Fiber | 2.0 g | 1.9 g |
| Total Sugars | ~ | 1.9 g |
| Water | 91.1 g | 92.7 g |
| Carbohydrates | Kale, frozen, unprepared | Cauliflower, raw |
|---|---|---|
| Total Carbohydrate | 4.9 g | 4.7 g |
| Dietary Fiber | 2.0 g | 1.9 g |
| Total Sugars | ~ | 1.9 g |
| Fats & Fatty Acids | Kale, frozen, unprepared | Cauliflower, raw |
|---|---|---|
| Total Fat | 0.5 g | 0.2 g |
| Saturated Fat | 0.1 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.2 g | 0.0 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 117.0 mg | 7.0 mg |
| Omega-6 Fatty Acids | 90.0 mg | 8.0 mg |
| Protein & Amino Acids | Kale, frozen, unprepared | Cauliflower, raw |
|---|---|---|
| Protein | 2.7 g | 1.6 g |
| Histidine | 56.0 mg | 56.0 mg |
| Isoleucine | 159.0 mg | 71.0 mg |
| Leucine | 186.0 mg | 106.0 mg |
| Lysine | 159.0 mg | 217.0 mg |
| Methionine | 26.0 mg | 20.0 mg |
| Phenylalanine | 136.0 mg | 65.0 mg |
| Threonine | 119.0 mg | 76.0 mg |
| Tryptophan | 32.0 mg | 20.0 mg |
| Valine | 145.0 mg | 125.0 mg |
| Alanine | 134.0 mg | 116.0 mg |
| Arginine | 148.0 mg | 86.0 mg |
| Aspartic Acid | 238.0 mg | 177.0 mg |
| Cystine | 35.0 mg | 20.0 mg |
| Glutamic Acid | 301.0 mg | 257.0 mg |
| Glycine | 128.0 mg | 71.0 mg |
| Proline | 158.0 mg | 71.0 mg |
| Serine | 112.0 mg | 86.0 mg |
| Tyrosine | 94.0 mg | 51.0 mg |
| Vitamins | Kale, frozen, unprepared | Cauliflower, raw |
|---|---|---|
| Vitamin A (RAE) | 313.0 mcg | 0.0 mcg |
| Vitamin C | 39.3 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 | 0.1 mg | 0.2 mg |
| Folate (B9) | 17.0 mcg | 97.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.7 mg |
| Choline | ~ | 44.3 mg |
| Minerals | Kale, frozen, unprepared | Cauliflower, raw |
|---|---|---|
| Calcium | 136.0 mg | 22.0 mg |
| Iron | 0.9 mg | 0.4 mg |
| Magnesium | 18.0 mg | 15.0 mg |
| Phosphorus | 29.0 mg | 44.0 mg |
| Potassium | 333.0 mg | 299.0 mg |
| Sodium | 15.0 mg | 30.0 mg |
| Zinc | 0.2 mg | 0.3 mg |
| Copper | 0.0 mg | 0.0 mg |
| Manganese | 0.4 mg | 0.2 mg |
| Selenium | 0.9 mcg | 0.6 mcg |
| Fluoride | ~ | 1.0 mcg |
| Sterols | Kale, frozen, unprepared | Cauliflower, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 18.0 mg |
| Other | Kale, frozen, unprepared | Cauliflower, raw |
|---|---|---|
| Alcohol | 0.0 g | 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, Kale, frozen, unprepared or Cauliflower, raw?
Cauliflower, raw has fewer calories: 28 kcal for Kale, frozen, unprepared vs 28 kcal for Cauliflower, raw per 100 g.
Which has more protein, Kale, frozen, unprepared or Cauliflower, raw?
Kale, frozen, unprepared has more protein: 2.7 g for Kale, frozen, unprepared vs 1.6 g for Cauliflower, raw per 100 g.
Which has more fiber, Kale, frozen, unprepared or Cauliflower, raw?
Kale, frozen, unprepared has more fiber: 2.0 g for Kale, frozen, unprepared vs 1.9 g for Cauliflower, raw per 100 g.
Is Kale, frozen, unprepared or Cauliflower, raw healthier?
Cauliflower, raw is lower in calories, and Kale, frozen, unprepared is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.