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