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Cauliflower vs Tomato juice - In-Depth Nutrition Comparison

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Differences between Cauliflower and Tomato juice

  • Cauliflower has more Vitamin K, Folate, Vitamin B6, Choline, and Fiber, while Tomato juice has more Vitamin C.
  • Tomato juice's daily need coverage for Vitamin C is 24% higher.
  • Tomato juice contains 7 times less Vitamin K than Cauliflower. Cauliflower contains 15.5µg of Vitamin K, while Tomato juice contains 2.3µg.

The food types used in this comparison are Cauliflower, raw and Tomato juice, canned, without salt added.

Infographic

Cauliflower vs Tomato juice 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 +120%
Contains more Magnesium +36.4%
Contains more Phosphorus +131.6%
Contains more Potassium +37.8%
Contains more Zinc +145.5%
Contains less Sodium -66.7%
Equal in Iron - 0.39
Equal in Copper - 0.042
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% 15% 8% 9% 20% 2% 3% 14%
Contains more Calcium +120%
Contains more Magnesium +36.4%
Contains more Phosphorus +131.6%
Contains more Potassium +37.8%
Contains more Zinc +145.5%
Contains less Sodium -66.7%
Equal in Iron - 0.39
Equal in Copper - 0.042

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 B6 +162.9%
Contains more Folate +185%
Contains more Vitamin K +573.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin C +45.4%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +32.7%
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 27% 7% 0% 234% 25% 18% 13% 0% 17% 15% 0% 6%
Contains more Vitamin B6 +162.9%
Contains more Folate +185%
Contains more Vitamin K +573.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +300%
Contains more Vitamin C +45.4%
Contains more Vitamin B1 +100%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +32.7%

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 Tomato juice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Tomato juice Opinion
Net carbs 2.97g 3.13g Tomato juice
Protein 1.92g 0.85g Cauliflower
Fats 0.28g 0.29g Tomato juice
Carbs 4.97g 3.53g Cauliflower
Calories 25kcal 17kcal Cauliflower
Starch g g
Fructose 0.97g 1.33g Tomato juice
Sugar 1.91g 2.58g Cauliflower
Fiber 2g 0.4g Cauliflower
Calcium 22mg 10mg Cauliflower
Iron 0.42mg 0.39mg Cauliflower
Magnesium 15mg 11mg Cauliflower
Phosphorus 44mg 19mg Cauliflower
Potassium 299mg 217mg Cauliflower
Sodium 30mg 10mg Tomato juice
Zinc 0.27mg 0.11mg Cauliflower
Copper 0.039mg 0.042mg Tomato juice
Vitamin A 0IU 450IU Tomato juice
Vitamin E 0.08mg 0.32mg Tomato juice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 70.1mg Tomato juice
Vitamin B1 0.05mg 0.1mg Tomato juice
Vitamin B2 0.06mg 0.078mg Tomato juice
Vitamin B3 0.507mg 0.673mg Tomato juice
Vitamin B5 0.667mg mg Cauliflower
Vitamin B6 0.184mg 0.07mg Cauliflower
Folate 57µg 20µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 2.3µg Cauliflower
Tryptophan 0.02mg 0.006mg Cauliflower
Threonine 0.076mg 0.026mg Cauliflower
Isoleucine 0.071mg 0.017mg Cauliflower
Leucine 0.106mg 0.024mg Cauliflower
Lysine 0.217mg 0.026mg Cauliflower
Methionine 0.02mg 0.005mg Cauliflower
Phenylalanine 0.065mg 0.026mg Cauliflower
Valine 0.125mg 0.017mg Cauliflower
Histidine 0.056mg 0.014mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.019g Tomato juice
Monounsaturated Fat 0.034g 0.005g Cauliflower
Polyunsaturated fat 0.031g 0.027g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Tomato juice
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
30
Tomato juice
Mineral Summary Score
13
Cauliflower
9
Tomato juice

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
5%
Tomato juice
Carbohydrates
5%
Cauliflower
4%
Tomato juice
Fats
1%
Cauliflower
1%
Tomato juice

Comparison summary

Which food contains less Sodium?
Tomato juice
Tomato juice contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Tomato juice
Tomato juice is lower in Saturated Fat (difference - 0.111g)
Which food is lower in glycemic index?
Tomato juice
Tomato juice is lower in glycemic index (difference - 31)
Which food is cheaper?
Tomato juice
Tomato juice is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.67g)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.