Cauliflower was first grown in Italy and has been a common food in Europe since the sixteenth century. Today, it is one of the most popular vegetables in the cabbage family.
General information:
From Wikipedia: “Cauliflower is one of several vegetables in the species Brassica oleracea in the genus Brassica, which is in the family Brassicaceae. It is an annual plant that reproduces by seed. Typically, only the head is eaten – the edible white flesh sometimes called "curd" (similar appearance to cheese curd). The cauliflower head is composed of a white inflorescence meristem. Cauliflower heads resemble those in broccoli, which differs in having flower buds as the edible portion. Brassica oleracea also includes broccoli, brussels sprouts, cabbage, collard greens, and kale, collectively called "cole" crops, though they are of different cultivar groups.”
Culinary uses:
“Cauliflower heads can be roasted, boiled, fried, steamed, pickled, or eaten raw. When cooking, the outer leaves and thick stalks are typically removed, leaving only the florets (the edible "curd" or "head"). The leaves are also edible, but are most often discarded. The florets should be broken into similar-sized pieces so they are cooked evenly. After eight minutes of steaming, or five minutes of boiling, the florets should be soft, but not mushy (depending on size). Stirring while cooking can break the florets into smaller, uneven pieces.
Low carbohydrate dieters can use cauliflower as a reasonable substitute for potatoes or rice; while they can produce a similar texture, or mouth feel, they lack the starch of the originals. Like certain legumes (including chickpeas), it can be turned into a flour from which such foods as pizza or biscuits are made.”
Nutritional information:
“100 grams of raw white cauliflower provides 25 calories, is low in fat, carbohydrates, dietary fiber and protein. It has a high content (20% or more of the Daily Value, DV) of vitamin C and moderate levels (10-19% DV) of several B vitamins and vitamin K.”
“Cauliflower contains several phytochemicals, common in the cabbage family, that are under preliminary research for their potential properties, including isothiocyanates and glucosinolates.
Boiling reduces the levels of cauliflower compounds, with losses of 20–30% after five minutes, 40–50% after ten minutes, and 75% after thirty minutes. However, other preparation methods, such as steaming, microwaving, and stir frying, have no significant effect on the compounds.”
Production:
“In 2014, global production of cauliflowers (combined for production reports with broccoli) was 24.2 million tonnes, an 8% increase over 2013 world production. China and India together accounted for 74% of the total. Secondary producers, having 0.5–1.2 million tonnes annually, were the United States, Spain, Mexico and Italy.”
Colors:
- “White cauliflower is the most common color of cauliflower having a contrasting white head (also called "curd") surrounded by green leaves.
- Orange cauliflower (B. oleracea L. var. botrytis) contains beta-carotene as the orange pigment, a provitamin A compound. This orange trait originated from a natural mutant found in a cauliflower field in Canada. Cultivars include 'Cheddar' and 'Orange Bouquet'.
- Green cauliflower, of the B. oleracea botrytis group, is sometimes called broccoflower. It is available in the normal curd (head) shape and with a fractal spiral curd called Romanesco broccoli. Both have been commercially available in the U.S. and Europe since the early 1990s. Green-headed varieties include 'Alverda', 'Green Goddess' and 'Vorda'. Romanesco varieties include 'Minaret' and 'Veronica'.
- The purple color in this cauliflower is caused by the presence anthocyanins, water-soluble pigments that are found in many other plants and plant-based products, such as red cabbage and red wine. Varieties include 'Graffiti' and 'Purple Cape'. In Great Britain and southern Italy, a broccoli with tiny flower buds is sold as a vegetable under the name "purple cauliflower"; it is not the same as standard cauliflower with a purple head.”
Interesting facts:
“Cauliflower has been noticed by mathematicians for its distinct fractal dimension, predicted to be about 2.8. One of the fractal properties of cauliflower is that every branch, or "module", is similar to the entire cauliflower. Another quality, also present in other plant species, is that the angle between "modules," as they become more distant from the center, is 360 degrees divided by the golden ratio.”
Nutrient tables
The complete nutritional information, coverage of the daily requirement and comparison values with other ingredients can be found in the following nutrient tables.
Nutritional Information
|
per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Energy | 25 kcal 105 kJ | 1.2% Recommended daily allowance according to the GDA: 2000kcal |
Fat/Lipids | 0.28 g | 0.4% Recommended daily allowance according to the GDA: 70g |
Saturated Fats | 0.13 g | 0.7% Recommended daily allowance according to the GDA: 20g |
Carbohydrates (inc.dietary fiber) | 5.0 g | 1.8% Recommended daily allowance according to the GDA: 270g |
Sugars | 1.9 g | 2.1% Recommended daily allowance according to the GDA: 90g |
Fiber | 2.0 g | 8.0% Recommended daily allowance according to the GDA: 25g |
Protein/Albumin | 1.9 g | 3.8% Recommended daily allowance according to the GDA: 50g |
Cooking Salt (Na:30.0 mg) | 76 mg | 3.2% Recommended daily allowance according to the GDA: 2.4g |
Essential micronutrients with the highest proportions | per 100g | 2000 kcal | |
---|---|---|---|
Vit | Vitamin C (ascorbic acid) | 48 mg | 60.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Vit | Folate, as the active form of folic acid (née vitamin B9 and | 57 µg | 29.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Vit | Vitamin K | 16 µg | 21.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Elem | Potassium, K | 299 mg | 15.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Vit | Vitamin B6 (pyridoxine) | 0.18 mg | 13.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Prot | Lysine (Lys, K) | 0.22 g | 12.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g |
Vit | Pantothenic acid (vitamin B5) | 0.67 mg | 11.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg |
Prot | Tryptophan (Trp, W) | 0.02 g | 8.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Prot | Threonine (Thr, T) | 0.08 g | 8.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Min | Manganese, Mn | 0.16 mg | 8.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Detailed micronutrients and daily requirement coverage per 100g
Explanations of nutrient tables in general
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Essential fatty acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.02 g | 1.0% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g |
Linoleic acid; LA; 18:2 omega-6 | 0.01 g | < 0.1% Recommended daily allowance according to the CH-EDI-Verordnung: 10 g |
Essential amino acids | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Lysine (Lys, K) | 0.22 g | 12.0% Recommended daily allowance according to the WHO-Protein-2002: 1.9 g |
Tryptophan (Trp, W) | 0.02 g | 8.0% Recommended daily allowance according to the WHO-Protein-2002: 0.25 g |
Threonine (Thr, T) | 0.08 g | 8.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Valine (Val, V) | 0.12 g | 8.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Isoleucine (Ile, I) | 0.07 g | 6.0% Recommended daily allowance according to the WHO-Protein-2002: 1.2 g |
Leucine (Leu, L) | 0.11 g | 4.0% Recommended daily allowance according to the WHO-Protein-2002: 2.4 g |
Phenylalanine (Phe, F) | 0.06 g | 4.0% Recommended daily allowance according to the WHO-Protein-2002: 1.6 g |
Methionine (Met, M) | 0.02 g | 2.0% Recommended daily allowance according to the WHO-Protein-2002: 0.93 g |
Vitamins | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Vitamin C (ascorbic acid) | 48 mg | 60.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg |
Folate, as the active form of folic acid (née vitamin B9 and | 57 µg | 29.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg |
Vitamin K | 16 µg | 21.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg |
Vitamin B6 (pyridoxine) | 0.18 mg | 13.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Pantothenic acid (vitamin B5) | 0.67 mg | 11.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg |
Thiamine (vitamin B1) | 0.05 mg | 5.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg |
Riboflavin (vitamin B2) | 0.06 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg |
Biotin (ex vitamin B7, H) | 2.0 µg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 50 µg |
Niacin (née vitamin B3) | 0.51 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg |
Vitamin E, as a-TEs | 0.08 mg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 12 mg |
Vitamin A, as RAE | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 µg |
Vitamin D | 0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg |
Essential macroelements (macronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Potassium, K | 299 mg | 15.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg |
Phosphorus, P | 44 mg | 6.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg |
Magnesium, Mg | 15 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg |
Sodium, Na | 30 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Calcium, Ca | 22 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg |
Essential trace elements (micronutrients) | per 100g |
2000 kcal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance. |
---|---|---|
Manganese, Mn | 0.16 mg | 8.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg |
Copper, Cu | 0.04 mg | 4.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg |
Iron, Fe | 0.42 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg |
Zinc, Zn | 0.27 mg | 3.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg |
Selenium, Se | 0.60 µg | 1.0% Recommended daily allowance according to the EU: LMIV-2011: 55 µg |
Fluorine, F | 1.0 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 3'500 µg |
Iod, I (Jod, J) | 0.70 µg | < 0.1% Recommended daily allowance according to the EU: LMIV-2011: 150 µg |
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