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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
3
:
7
Cauliflower
Cauliflower
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%
Contains more Selenium +500%
Equal in Potassium - 299
Equal in Manganese - 0.155
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
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%
Contains more Selenium +500%
Equal in Potassium - 299
Equal in Manganese - 0.155

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
:
6
Cauliflower
Cauliflower
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
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%
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%
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

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Carrot
Carrot
2
:
2
Cauliflower
Cauliflower
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +59.3%
Contains more Fructose +76.4%
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
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
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +59.3%
Contains more Fructose +76.4%

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
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 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
Manganese 0.143mg 0.155mg Cauliflower
Selenium 0.1µg 0.6µg Cauliflower
Vitamin A 16706IU 0IU Carrot
Vitamin A RAE 835µg 0µg Carrot
Vitamin E 0.66mg 0.08mg Carrot
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 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
Saturated Fat 0.037g 0.13g Carrot
Monounsaturated Fat 0.014g 0.034g Cauliflower
Polyunsaturated fat 0.117g 0.031g 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
Carrot Cauliflower
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
98%
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.