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Beetroot vs Cauliflower: Calories Compared
Cauliflower is lower in calories (25 vs 43 per 100g). Beetroot has 1.6g protein per 100g versus 1.9g in Cauliflower.
Per typical serving, Beetroot provides 58 kcal (based on a 136g portion) versus Cauliflower at 147 kcal (588g). The average adult needs around 2,000 calories per day, so beetroot contributes 2.9% and cauliflower contributes 7.3% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Beetroot | Cauliflower |
|---|---|---|
| Calories | 43 kcal | 25 kcal |
| Protein | 1.6g | 1.9g |
| Carbohydrates | 9.6g | 5g |
| of which Sugars | 6.8g | 1.9g |
| Fat | 0.2g | 0.3g |
| of which Saturates | 0g | 0.1g |
| Fibre | 2.8g | 2g |
| Sodium | 78mg | 30mg |
| Potassium | 325mg | 299mg |
| Calcium | 16mg | 22mg |
| Iron | 0.8mg | 0.4mg |
| Vitamin C | 4.9mg | 48.2mg |
| Vitamin A | 2µg | 0µg |
| Selenium | 1µg | 1µg |
| Riboflavin (B2) | 0mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Beetroot has more (43kcal vs 25kcal per 100g) — a difference of 18kcal. Cauliflower is the lower-calories option if that is your priority.
- Protein: Cauliflower has more (1.9g vs 1.6g per 100g) — a difference of 0.3g. Cauliflower is the stronger source of protein here.
- Carbohydrates: Beetroot has more (9.6g vs 5g per 100g) — a difference of 4.6g.
- Sugars: Beetroot has more (6.8g vs 1.9g per 100g) — a difference of 4.9g. Cauliflower is the lower-sugars option if that is your priority.
- Fat: Cauliflower has more (0.3g vs 0.2g per 100g) — a difference of 0.1g. Beetroot is the lower-fat option if that is your priority.
- Saturated fat: Cauliflower has more (0.1g vs 0g per 100g) — a difference of 0.1g. Beetroot is the lower-saturated fat option if that is your priority.
- Fibre: Beetroot has more (2.8g vs 2g per 100g) — a difference of 0.8g. Beetroot is the stronger source of fibre here.
- Sodium: Beetroot has more (78mg vs 30mg per 100g) — a difference of 48mg. Cauliflower is the lower-sodium option if that is your priority.
- Potassium: Beetroot has more (325mg vs 299mg per 100g) — a difference of 26mg. Beetroot is the stronger source of potassium here.
- Calcium: Cauliflower has more (22mg vs 16mg per 100g) — a difference of 6mg. Cauliflower is the stronger source of calcium here.
- Iron: Beetroot has more (1mg vs 0mg per 100g) — a difference of 0mg. Beetroot is the stronger source of iron here.
- Vitamin c: Cauliflower has more (48mg vs 5mg per 100g) — a difference of 43mg. Cauliflower is the stronger source of vitamin C here.
- Vitamin a: Beetroot has more (2µg vs 0µg per 100g) — a difference of 2µg. Beetroot is the stronger source of vitamin A here.
- Selenium: both foods contain the same amount (1µg per 100g).
- Riboflavin (b2): Cauliflower has more (0mg vs 0mg per 100g) — a difference of 0mg. Cauliflower is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Beetroot | % DV | Cauliflower | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
Useful for comparing these foods
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Which should you choose?
If your priority is fewer calories, Cauliflower is the lower-calorie option at 25 kcal per 100g. If you need more protein, Cauliflower provides more at 1.9g per 100g. For lower carbohydrates, Cauliflower has fewer carbs at 5g per 100g.
Both beetroot and cauliflower can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Beetroot or Cauliflower?
Beetroot has 43 calories per 100g while Cauliflower has 25 calories per 100g. Beetroot is higher in calories by 18 kcal per 100g.
Which has more protein, Beetroot or Cauliflower?
Beetroot contains 1.6g of protein per 100g. Cauliflower contains 1.9g of protein per 100g. Cauliflower has more protein.
Is Beetroot healthier than Cauliflower?
Beetroot has 43 kcal, 1.6g protein, 9.6g carbs and 0.2g fat per 100g. Cauliflower has 25 kcal, 1.9g protein, 5g carbs and 0.3g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Beetroot or Cauliflower?
Beetroot contains 2.8g of fibre per 100g, and Cauliflower contains 2g per 100g. Beetroot has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Beetroot vs Cauliflower?
A typical 1 beetroot of beetroot (136g) is around 58 calories. A typical 1 cup chopped of cauliflower (588g) is around 147 calories — a difference of 89 kcal per serving in favour of beetroot.
Can I substitute Beetroot for Cauliflower in recipes?
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
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Figures per 100g from the USDA FoodData Central database (CC0 1.0).