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Cauliflower vs Tomatillo - In-Depth Nutrition Comparison

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How are Cauliflower and Tomatillo different?

  • Cauliflower is higher in Vitamin C, Folate, Vitamin B5, Vitamin B6, and Choline, however Tomatillo is richer in Manganese, and Vitamin B3.
  • Daily need coverage for Manganese from Tomatillo is 6645% higher.
  • Cauliflower contains 8 times more Folate than Tomatillo. While Cauliflower contains 57µg of Folate, Tomatillo contains only 7µg.
  • Cauliflower has less Sugar.

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

Infographic

Cauliflower vs Tomatillo 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 +214.3%
Contains more Phosphorus +12.8%
Contains more Potassium +11.6%
Contains more Zinc +22.7%
Contains more Iron +47.6%
Contains more Magnesium +33.3%
Contains less Sodium -96.7%
Contains more Copper +102.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 24% 15% 17% 24% 1% 6% 27%
Contains more Calcium +214.3%
Contains more Phosphorus +12.8%
Contains more Potassium +11.6%
Contains more Zinc +22.7%
Contains more Iron +47.6%
Contains more Magnesium +33.3%
Contains less Sodium -96.7%
Contains more Copper +102.6%

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
:
Contains more Vitamin C +312%
Contains more Vitamin B1 +13.6%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B5 +344.7%
Contains more Vitamin B6 +228.6%
Contains more Folate +714.3%
Contains more Vitamin K +53.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +375%
Contains more Vitamin B3 +264.9%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 39% 11% 9% 35% 9% 13% 6% 0% 26%
Contains more Vitamin C +312%
Contains more Vitamin B1 +13.6%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B5 +344.7%
Contains more Vitamin B6 +228.6%
Contains more Folate +714.3%
Contains more Vitamin K +53.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +375%
Contains more Vitamin B3 +264.9%

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.
Cauliflower Tomatillo
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Tomatillo Opinion
Net carbs 2.97g 3.94g Tomatillo
Protein 1.92g 0.96g Cauliflower
Fats 0.28g 1.02g Tomatillo
Carbs 4.97g 5.84g Tomatillo
Calories 25kcal 32kcal Tomatillo
Starch g g
Fructose 0.97g g Cauliflower
Sugar 1.91g 3.93g Cauliflower
Fiber 2g 1.9g Cauliflower
Calcium 22mg 7mg Cauliflower
Iron 0.42mg 0.62mg Tomatillo
Magnesium 15mg 20mg Tomatillo
Phosphorus 44mg 39mg Cauliflower
Potassium 299mg 268mg Cauliflower
Sodium 30mg 1mg Tomatillo
Zinc 0.27mg 0.22mg Cauliflower
Copper 0.039mg 0.079mg Tomatillo
Vitamin A 0IU 114IU Tomatillo
Vitamin E 0.08mg 0.38mg Tomatillo
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 11.7mg Cauliflower
Vitamin B1 0.05mg 0.044mg Cauliflower
Vitamin B2 0.06mg 0.035mg Cauliflower
Vitamin B3 0.507mg 1.85mg Tomatillo
Vitamin B5 0.667mg 0.15mg Cauliflower
Vitamin B6 0.184mg 0.056mg Cauliflower
Folate 57µg 7µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 10.1µg Cauliflower
Tryptophan 0.02mg mg Cauliflower
Threonine 0.076mg mg Cauliflower
Isoleucine 0.071mg mg Cauliflower
Leucine 0.106mg mg Cauliflower
Lysine 0.217mg mg Cauliflower
Methionine 0.02mg mg Cauliflower
Phenylalanine 0.065mg mg Cauliflower
Valine 0.125mg mg Cauliflower
Histidine 0.056mg mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.139g Cauliflower
Monounsaturated Fat 0.034g 0.155g Tomatillo
Polyunsaturated fat 0.031g 0.417g Tomatillo

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Tomatillo
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
30
Cauliflower
13
Tomatillo
Mineral Summary Score
13
Cauliflower
14
Tomatillo

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
12%
Cauliflower
6%
Tomatillo
Carbohydrates
5%
Cauliflower
6%
Tomatillo
Fats
1%
Cauliflower
5%
Tomatillo

Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 0)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 2.02g)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.009g)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/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.