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  6. Cauliflower vs. Carrot

Cauliflower vs. Carrot — In-Depth Nutrition Comparison

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How are Cauliflower and Carrot different?

  • Cauliflower is higher in Vitamin C, Folate, Vitamin B5, and Choline, however, Carrot is richer in Vitamin A RAE.
  • Daily need coverage for Vitamin A RAE from Carrot is 93% higher.
  • Cauliflower contains 8 times more Vitamin C than Carrot. While Cauliflower contains 48.2mg of Vitamin C, Carrot contains only 5.9mg.
  • Cauliflower has less Sugar.

Cauliflower, raw and Carrots, raw are the varieties used in this article.

Infographic

Cauliflower vs Carrot infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cauliflower
Cauliflower
7
:
3
Carrot
Carrot
Contains more Iron +40%
Contains more Magnesium +25%
Contains more Phosphorus +25.7%
Contains less Sodium -56.5%
Contains more Zinc +12.5%
Contains more Selenium +500%
Contains more Calcium +50%
Contains more Copper +15.4%
Equal in Potassium - 320
Equal in Manganese - 0.143
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Contains more Iron +40%
Contains more Magnesium +25%
Contains more Phosphorus +25.7%
Contains less Sodium -56.5%
Contains more Zinc +12.5%
Contains more Selenium +500%
Contains more Calcium +50%
Contains more Copper +15.4%
Equal in Potassium - 320
Equal in Manganese - 0.143

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cauliflower
Cauliflower
6
:
4
Carrot
Carrot
Contains more Vitamin C +716.9%
Contains more Vitamin B5 +144.3%
Contains more Vitamin B6 +33.3%
Contains more Folate +200%
Contains more Vitamin K +17.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +725%
Contains more Vitamin B1 +32%
Contains more Vitamin B3 +93.9%
Equal in Vitamin B2 - 0.058
Cauliflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
Contains more Vitamin C +716.9%
Contains more Vitamin B5 +144.3%
Contains more Vitamin B6 +33.3%
Contains more Folate +200%
Contains more Vitamin K +17.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +725%
Contains more Vitamin B1 +32%
Contains more Vitamin B3 +93.9%
Equal in Vitamin B2 - 0.058

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cauliflower
Cauliflower
3
:
2
Carrot
Carrot
Contains more Protein +106.5%
Contains more Fats +16.7%
Contains more Carbs +92.8%
Contains more Other +26.3%
Equal in Water - 88.29
Cauliflower
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more Protein +106.5%
Contains more Fats +16.7%
Contains more Carbs +92.8%
Contains more Other +26.3%
Equal in Water - 88.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cauliflower
Cauliflower
1
:
2
Carrot
Carrot
Contains more Monounsaturated Fat +142.9%
Contains less Saturated Fat -71.5%
Contains more Polyunsaturated fat +277.4%
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Contains more Monounsaturated Fat +142.9%
Contains less Saturated Fat -71.5%
Contains more Polyunsaturated fat +277.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cauliflower
Cauliflower
2
:
2
Carrot
Carrot
Contains more Glucose +59.3%
Contains more Fructose +76.4%
Contains more Starch +∞%
Contains more Sucrose +∞%
Cauliflower
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Carrot
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +59.3%
Contains more Fructose +76.4%
Contains more Starch +∞%
Contains more Sucrose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Carrot
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Carrot Opinion
Net carbs 2.97g 6.78g Carrot
Protein 1.92g 0.93g Cauliflower
Fats 0.28g 0.24g Cauliflower
Carbs 4.97g 9.58g Carrot
Calories 25kcal 41kcal Carrot
Starch 1.43g Carrot
Fructose 0.97g 0.55g Cauliflower
Sugar 1.91g 4.74g Cauliflower
Fiber 2g 2.8g Carrot
Calcium 22mg 33mg Carrot
Iron 0.42mg 0.3mg Cauliflower
Magnesium 15mg 12mg Cauliflower
Phosphorus 44mg 35mg Cauliflower
Potassium 299mg 320mg Carrot
Sodium 30mg 69mg Cauliflower
Zinc 0.27mg 0.24mg Cauliflower
Copper 0.039mg 0.045mg Carrot
Manganese 0.155mg 0.143mg Cauliflower
Selenium 0.6µg 0.1µg Cauliflower
Vitamin A 0IU 16706IU Carrot
Vitamin A RAE 0µg 835µg Carrot
Vitamin E 0.08mg 0.66mg Carrot
Vitamin C 48.2mg 5.9mg Cauliflower
Vitamin B1 0.05mg 0.066mg Carrot
Vitamin B2 0.06mg 0.058mg Cauliflower
Vitamin B3 0.507mg 0.983mg Carrot
Vitamin B5 0.667mg 0.273mg Cauliflower
Vitamin B6 0.184mg 0.138mg Cauliflower
Folate 57µg 19µg Cauliflower
Vitamin K 15.5µg 13.2µg Cauliflower
Tryptophan 0.02mg 0.012mg Cauliflower
Threonine 0.076mg 0.191mg Carrot
Isoleucine 0.071mg 0.077mg Carrot
Leucine 0.106mg 0.102mg Cauliflower
Lysine 0.217mg 0.101mg Cauliflower
Methionine 0.02mg 0.02mg
Phenylalanine 0.065mg 0.061mg Cauliflower
Valine 0.125mg 0.069mg Cauliflower
Histidine 0.056mg 0.04mg Cauliflower
Saturated Fat 0.13g 0.037g Carrot
Monounsaturated Fat 0.034g 0.014g Cauliflower
Polyunsaturated fat 0.031g 0.117g Carrot
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Carrot
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Cauliflower
98%
Carrot
Minerals Daily Need Coverage Score
13%
Cauliflower
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 2.83g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.093g)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 39)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.