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  6. Carrot vs. Cauliflower

Carrot vs. Cauliflower — In-Depth Nutrition Comparison

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How are Carrot and Cauliflower different?

  • Carrot is higher in Vitamin A RAE, however, Cauliflower is richer in Vitamin C, Folate, Vitamin B5, and Choline.
  • 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
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.
Carrot
Carrot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more CalciumCalcium +50%
Contains more CopperCopper +15.4%
Contains more MagnesiumMagnesium +25%
Contains more IronIron +40%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +25.7%
Contains less SodiumSodium -56.5%
Contains more SeleniumSelenium +500%
~equal in Potassium ~299mg
~equal in Manganese ~0.155mg

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.
Carrot
Carrot
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 1002% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +725%
Contains more Vitamin B1Vitamin B1 +32%
Contains more Vitamin B3Vitamin B3 +93.9%
Contains more Vitamin CVitamin C +716.9%
Contains more Vitamin B5Vitamin B5 +144.3%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin KVitamin K +17.4%
Contains more FolateFolate +200%
Contains more CholineCholine +403.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
2
22% 8% 70%
Saturated Fat: Sat. Fat 0.037 g
Monounsaturated Fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
67% 17% 16%
Saturated Fat: Sat. Fat 0.13 g
Monounsaturated Fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated Fat -71.5%
Contains more Poly. FatPolyunsaturated fat +277.4%
Contains more Mono. FatMonounsaturated Fat +142.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Carrot
Carrot
2
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
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +59.3%
Contains more FructoseFructose +76.4%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 41kcal 25kcal Carrot
Protein 0.93g 1.92g Cauliflower
Fats 0.24g 0.28g Cauliflower
Vitamin C 5.9mg 48.2mg Cauliflower
Net carbs 6.78g 2.97g Carrot
Carbs 9.58g 4.97g Carrot
Magnesium 12mg 15mg Cauliflower
Calcium 33mg 22mg Carrot
Potassium 320mg 299mg Carrot
Iron 0.3mg 0.42mg Cauliflower
Sugar 4.74g 1.91g Cauliflower
Fiber 2.8g 2g Carrot
Copper 0.045mg 0.039mg Carrot
Zinc 0.24mg 0.27mg Cauliflower
Starch 1.43g Carrot
Phosphorus 35mg 44mg Cauliflower
Sodium 69mg 30mg Cauliflower
Vitamin A 16706IU 0IU Carrot
Vitamin A RAE 835µg 0µg Carrot
Vitamin E 0.66mg 0.08mg Carrot
Manganese 0.143mg 0.155mg Cauliflower
Selenium 0.1µg 0.6µg 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
Vitamin K 13.2µg 15.5µg Cauliflower
Folate 19µg 57µg Cauliflower
Choline 8.8mg 44.3mg Cauliflower
Saturated Fat 0.037g 0.13g Carrot
Monounsaturated Fat 0.014g 0.034g Cauliflower
Polyunsaturated fat 0.117g 0.031g Carrot
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
Fructose 0.55g 0.97g Cauliflower
Omega-3 - ALA 0.015g Cauliflower
Omega-6 - Linoleic acid 0.013g Cauliflower

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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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
91%
Carrot
30%
Cauliflower
Minerals Daily Need Coverage Score
12%
Carrot
13%
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

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. 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.