Cauliflower

Cauliflower is good raw in salads and is a tasty ingredient in many cooked recipes. See more about it below.

cauliflower

cauliflower

More About Cauliflower:

Cauliflower, like other members of the cruciferous family, have been shown to protect against various forms of cancer.  Such protection is also enhanced by a vegan diet.  Broccoli is excellent raw in salads or dips and cooked in sweet and sour dishes.  You might want to try our Peas, Cauliflower and Tofu with Spicy Orange recipe.  Select cauliflower that is firm with white florets, without brown spots.  See the nutritional chart below.

Previous Vegetable: http://veganvenue.org/carrots-purple/
Next Vegetable: http://veganvenue.org/celery/

Cauliflower, raw

Scientific Name: Brassica oleracea (Botrytis Group)

NDB No: 11135

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error

Proximates

Water
g
91.91
31
0.280
Energy
kcal
25
0
Energy
kj
105
0
Protein
g
1.98
16
0.061
Total lipid (fat)
g
0.21
16
0.025
Carbohydrate, by difference
g
5.20
0
Fiber, total dietary
g
2.5
0
Ash
g
0.71
15
0.024

Cauliflower Minerals

Calcium, Ca
mg
22
19
1.202
Iron, Fe
mg
0.44
19
0.028
Magnesium, Mg
mg
15
18
0.518
Phosphorus, P
mg
44
18
1.384
Potassium, K
mg
303
20
12.741
Sodium, Na
mg
30
33
2.935
Zinc, Zn
mg
0.28
15
0.010
Copper, Cu
mg
0.042
15
0.004
Manganese, Mn
mg
0.156
15
0.006
Selenium, Se
mcg
0.6
1

Cauliflower Vitamins

Vitamin C, total ascorbic acid
mg
46.4
24
4.398
Thiamin
mg
0.057
15
0.003
Riboflavin
mg
0.063
15
0.004
Niacin
mg
0.526
15
0.024
Pantothenic acid
mg
0.652
12
0.028
Vitamin B-6
mg
0.222
13
0.009
Folate, total
mcg
57
27
5.290
Folic acid
mcg
0
0
Folate, food
mcg
57
27
5.290
Folate, DFE
mcg_DFE
57
0
Vitamin B-12
mcg
0.00
0
Vitamin A, IU
IU
19
15
2.108
Vitamin A, RE
mcg_RE
2
0
Vitamin E
mg_ATE
0.040
0

Lipids

Fatty acids, total saturated
g
0.032
0
4:0
g
0.000
0
6:0
g
0.000
0
8:0
g
0.000
0
10:0
g
0.000
0
12:0
g
0.000
0
14:0
g
0.000
0
16:0
g
0.028
0
18:0
g
0.004
0
Fatty acids, total monounsaturated
g
0.014
0
16:1 undifferentiated
g
0.000
0
18:1 undifferentiated
g
0.014
0
20:1
g
0.000
0
22:1 undifferentiated
g
0.000
0
Fatty acids, total polyunsaturated
g
0.099
0
18:2 undifferentiated
g
0.023
0
18:3 undifferentiated
g
0.076
0
18:4
g
0.000
0
20:4 undifferentiated
g
0.000
0
20:5 n-3
g
0.000
0
22:5 n-3
g
0.000
0
22:6 n-3
g
0.000
0
Cholesterol
mg
0
0
Phytosterols
mg
18
0

Amino acids

Tryptophan
g
0.026
0
Threonine
g
0.072
0
Isoleucine
g
0.075
0
Leucine
g
0.116
0
Lysine
g
0.106
0
Methionine
g
0.028
0
Cystine
g
0.023
0
Phenylalanine
g
0.071
0
Tyrosine
g
0.043
0
Valine
g
0.099
0
Arginine
g
0.095
0
Histidine
g
0.040
0
Alanine
g
0.104
0
Aspartic acid
g
0.232
0
Glutamic acid
g
0.264
0
Glycine
g
0.064
0
Proline
g
0.085
0
Serine
g
0.104
0

USDA Nutrient Database for Standard Reference, Release 14 (July 2001)

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