Cauliflower, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 78 / 100 How is this scored?

Composition

Energy

Protein 1.9 g · 8 kcal/100g
Fat 0.3 g · 3 kcal/100g
Carbs 5.0 g · 20 kcal/100g
Fiber 2.0 g
Water 92 g
Total energy 25 kcal

Energy is predominantly from carbs (66%); EFSA recommends 45–60% for a balanced diet

Fat quality 74 / 100 How is this scored?
Total fat
0.3g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.0g
Omega-3
0.02g
Omega-6
0.02g

Saturated fat is 4.7% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 1.1 (excellent, target ≤ 4).

Protein quality 94 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 94%
Lysine 100%
Methionine + Cysteine 95%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Leucine (94% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 34 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 48.2 mg
Vitamin D 0.0 µg
Vitamin E 0.1 mg
Vitamin K 16 µg
Thiamin (B1) 0.05 mg
Riboflavin (B2) 0.06 mg
Niacin (B3) 0.5 mg
Pantothenic (B5) 0.7 mg
Vitamin B6 0.18 mg
Folate (B9) 57 µg
Vitamin B12 0.00 µg

Minerals

Calcium 22 mg
Iron 0.4 mg
Magnesium 15 mg
Phosphorus 44 mg
Potassium 299 mg
Sodium 30 mg
Zinc 0.3 mg
Copper 0.04 mg
Manganese 0.16 mg
Selenium 0.6 µg

Notable source of Vitamin C (60% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.