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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, Vitamin C, Folate, Vitamin B5, and Choline than Carrot.
  • Daily need coverage for Vitamin A 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
Carrot
3
:
Contains more Calcium +50%
Contains more Copper +15.4%
Contains more Iron +40%
Contains more Magnesium +25%
Contains more Zinc +12.5%
Contains more Phosphorus +25.7%
Contains less Sodium -56.5%
Equal in Potassium - 299
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 10% 29% 9% 15% 7% 15% 9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Calcium +50%
Contains more Copper +15.4%
Contains more Iron +40%
Contains more Magnesium +25%
Contains more Zinc +12.5%
Contains more Phosphorus +25.7%
Contains less Sodium -56.5%
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 Vitamin K +17.4%
Contains more Folate +200%
Equal in Vitamin B2 - 0.06
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 1003% 14% 0% 17% 14% 19% 17% 32% 0% 33% 15%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
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 Vitamin K +17.4%
Contains more Folate +200%
Equal in Vitamin B2 - 0.06

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Carrot Cauliflower Opinion
Calories 41 25 Carrot
Protein 0.93 1.92 Cauliflower
Fats 0.24 0.28 Cauliflower
Vitamin C 5.9 48.2 Cauliflower
Carbs 9.58 4.97 Carrot
Cholesterol 0 0
Vitamin D 0 0
Iron 0.3 0.42 Cauliflower
Calcium 33 22 Carrot
Potassium 320 299 Carrot
Magnesium 12 15 Cauliflower
Sugar 4.74 1.91 Cauliflower
Fiber 2.8 2 Carrot
Copper 0.045 0.039 Carrot
Zinc 0.24 0.27 Cauliflower
Starch 1.43 Carrot
Phosphorus 35 44 Cauliflower
Sodium 69 30 Cauliflower
Vitamin A 16706 0 Carrot
Vitamin E 0.66 0.08 Carrot
Vitamin D 0 0
Vitamin B1 0.066 0.05 Carrot
Vitamin B2 0.058 0.06 Cauliflower
Vitamin B3 0.983 0.507 Carrot
Vitamin B5 0.273 0.667 Cauliflower
Vitamin B6 0.138 0.184 Cauliflower
Vitamin B12 0 0
Vitamin K 13.2 15.5 Cauliflower
Folate 19 57 Cauliflower
Trans Fat 0 0
Saturated Fat 0.037 0.13 Carrot
Monounsaturated Fat 0.014 0.034 Cauliflower
Polyunsaturated fat 0.117 0.031 Carrot
Tryptophan 0.012 0.02 Cauliflower
Threonine 0.191 0.076 Carrot
Isoleucine 0.077 0.071 Carrot
Leucine 0.102 0.106 Cauliflower
Lysine 0.101 0.217 Cauliflower
Methionine 0.02 0.02
Phenylalanine 0.061 0.065 Cauliflower
Valine 0.069 0.125 Cauliflower
Histidine 0.04 0.056 Cauliflower
Fructose 0.55 0.97 Cauliflower

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.