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Carrot vs Cauliflower - In-Depth Nutrition Comparison

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How are Carrot and Cauliflower different?

  • Cauliflower has more Vitamin A RAE, Vitamin C, Folate, Vitamin B5, and Choline than Carrot.
  • Daily need coverage for Vitamin A RAE from Carrot is 93% higher.
  • Carrot contains 8 times more Vitamin E than Cauliflower. While Carrot contains 0.66mg of Vitamin E , Cauliflower contains only 0.08mg.
  • Cauliflower has less Sugar.

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

Infographic

Carrot vs Cauliflower infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +50%
Contains more Copper +15.4%
Contains more Iron +40%
Contains more Magnesium +25%
Contains more Phosphorus +25.7%
Contains less Sodium -56.5%
Contains more Zinc +12.5%
Equal in Potassium - 299
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 12% 9% 15% 29% 9% 7% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Contains more Calcium +50%
Contains more Copper +15.4%
Contains more Iron +40%
Contains more Magnesium +25%
Contains more Phosphorus +25.7%
Contains less Sodium -56.5%
Contains more Zinc +12.5%
Equal in Potassium - 299

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Carrot
4
:
Contains more Vitamin A +∞%
Contains more Vitamin E +725%
Contains more Vitamin B1 +32%
Contains more Vitamin B3 +93.9%
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%
Equal in Vitamin B2 - 0.06
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +725%
Contains more Vitamin B1 +32%
Contains more Vitamin B3 +93.9%
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%
Equal in Vitamin B2 - 0.06

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Carrot Cauliflower
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 Carrot Cauliflower Opinion
Net carbs 6.78g 2.97g Carrot
Protein 0.93g 1.92g Cauliflower
Fats 0.24g 0.28g Cauliflower
Carbs 9.58g 4.97g Carrot
Calories 41kcal 25kcal Carrot
Starch 1.43g g Carrot
Fructose 0.55g 0.97g Cauliflower
Sugar 4.74g 1.91g Cauliflower
Fiber 2.8g 2g Carrot
Calcium 33mg 22mg Carrot
Iron 0.3mg 0.42mg Cauliflower
Magnesium 12mg 15mg Cauliflower
Phosphorus 35mg 44mg Cauliflower
Potassium 320mg 299mg Carrot
Sodium 69mg 30mg Cauliflower
Zinc 0.24mg 0.27mg Cauliflower
Copper 0.045mg 0.039mg Carrot
Vitamin A 16706IU 0IU Carrot
Vitamin E 0.66mg 0.08mg Carrot
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.9mg 48.2mg Cauliflower
Vitamin B1 0.066mg 0.05mg Carrot
Vitamin B2 0.058mg 0.06mg Cauliflower
Vitamin B3 0.983mg 0.507mg Carrot
Vitamin B5 0.273mg 0.667mg Cauliflower
Vitamin B6 0.138mg 0.184mg Cauliflower
Folate 19µg 57µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 13.2µg 15.5µg Cauliflower
Tryptophan 0.012mg 0.02mg Cauliflower
Threonine 0.191mg 0.076mg Carrot
Isoleucine 0.077mg 0.071mg Carrot
Leucine 0.102mg 0.106mg Cauliflower
Lysine 0.101mg 0.217mg Cauliflower
Methionine 0.02mg 0.02mg
Phenylalanine 0.061mg 0.065mg Cauliflower
Valine 0.069mg 0.125mg Cauliflower
Histidine 0.04mg 0.056mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.037g 0.13g Carrot
Monounsaturated Fat 0.014g 0.034g Cauliflower
Polyunsaturated fat 0.117g 0.031g Carrot

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
98
Carrot
30
Cauliflower
Mineral Summary Score
13
Carrot
13
Cauliflower

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
6%
Carrot
12%
Cauliflower
Carbohydrates
10%
Carrot
5%
Cauliflower
Fats
1%
Carrot
1%
Cauliflower

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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