Aloo Palak vs Cauliflower

Per 100 g, Aloo Palak has 57 kcal and 1.6 g protein, while Cauliflower has 23 kcal and 2.1 g protein.

Aloo Palak

57
kcal per 100 g
1.6 g protein

Cauliflower

23
kcal per 100 g
2.1 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Aloo Palak Cauliflower Difference
Calories Fewer calories for the same weight 57 kcal 23 kcal better 60%
Protein More protein helps with fullness and muscle 1.6 g 2.1 g better 24%
Carbs Lower carbs suits low-carb and diabetic diets 5.9 g 2 g better 66%
Fat Lower fat means lower calorie density 2.8 g 0.4 g better 86%
Fiber More fibre improves fullness and digestion 2.1 g 3.7 g better 43%
Sugar Less sugar means a gentler blood-sugar response 0.9 g 0.5 g better 44%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Cauliflower

Cauliflower is the lighter choice at 23 kcal per 100 g against 57 for Aloo Palak — about 60% fewer calories for the same weight on your plate. That does not make Aloo Palak a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Cauliflower

Cauliflower is the stronger protein source, with 2.1 g per 100 g against 1.6 g for Aloo Palak. To match that from Aloo Palak you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Aloo Palak vs Cauliflower — common questions

Aloo Palak has more calories — about 57 kcal per 100 g compared with 23 kcal for Cauliflower.

Cauliflower has more protein — 2.1 g per 100 g against 1.6 g for Aloo Palak.

Cauliflower is the lighter choice at 23 kcal per 100 g against 57 for Aloo Palak — about 60% fewer calories for the same weight on your plate. That does not make Aloo Palak a bad food; it means the portion has to be smaller to fit the same calorie budget.

Cauliflower is the stronger protein source, with 2.1 g per 100 g against 1.6 g for Aloo Palak. To match that from Aloo Palak you would have to eat roughly 1.3 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 80 kcal and 3.7 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Cauliflower has the edge, mainly on calorie density. Per 100 g, Aloo Palak has 57 kcal and 1.6 g protein, while Cauliflower has 23 kcal and 2.1 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Aloo Palak nutrition & serving sizes
Full Cauliflower nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.