Cauliflower vs. Tomato — In-Depth Nutrition Comparison
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The main differences between Cauliflower and Tomato
- Cauliflower is richer than Tomato in Vitamin C, Vitamin B5, Folate, Vitamin B6, Choline, and Vitamin K.
- Daily need coverage for Vitamin C from Cauliflower is 38% higher.
- Cauliflower contains 7 times more Vitamin B5 than Tomato. Cauliflower contains 0.667mg of Vitamin B5, while Tomato contains 0.089mg.
Food types used in this article are Cauliflower, raw and Tomatoes, red, ripe, raw, year round average.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +36.4% |
| Contains more CalciumCalcium | +120% |
| Contains more PotassiumPotassium | +26.2% |
| Contains more IronIron | +55.6% |
| Contains more ZincZinc | +58.8% |
| Contains more PhosphorusPhosphorus | +83.3% |
| Contains more ManganeseManganese | +36% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CopperCopper | +51.3% |
| Contains less SodiumSodium | -83.3% |
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.
| Contains more Vitamin CVitamin C | +251.8% |
| Contains more Vitamin B1Vitamin B1 | +35.1% |
| Contains more Vitamin B2Vitamin B2 | +215.8% |
| Contains more Vitamin B5Vitamin B5 | +649.4% |
| Contains more Vitamin B6Vitamin B6 | +130% |
| Contains more Vitamin KVitamin K | +96.2% |
| Contains more FolateFolate | +280% |
| Contains more CholineCholine | +561.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +575% |
| Contains more Vitamin B3Vitamin B3 | +17.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
0.88 g
Fats:
0.2 g
Carbs:
3.89 g
Water:
94.52 g
Other:
0.51 g
| Contains more ProteinProtein | +118.2% |
| Contains more FatsFats | +40% |
| Contains more CarbsCarbs | +27.8% |
| Contains more OtherOther | +49% |
~equal in
Water
~94.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.13 g
Monounsaturated Fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated Fat:
Sat. Fat
0.028 g
Monounsaturated Fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.083 g
| Contains less Sat. FatSaturated Fat | -78.5% |
| Contains more Poly. FatPolyunsaturated fat | +167.7% |
~equal in
Monounsaturated Fat
~0.031g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
1.25 g
Fructose:
1.37 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +33% |
| Contains more FructoseFructose | +41.2% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~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.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 25kcal | 18kcal |
|
| Protein | 1.92g | 0.88g |
|
| Fats | 0.28g | 0.2g |
|
| Vitamin C | 48.2mg | 13.7mg |
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| Net carbs | 2.97g | 2.69g |
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| Carbs | 4.97g | 3.89g |
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| Magnesium | 15mg | 11mg |
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| Calcium | 22mg | 10mg |
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| Potassium | 299mg | 237mg |
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| Iron | 0.42mg | 0.27mg |
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| Sugar | 1.91g | 2.63g |
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| Fiber | 2g | 1.2g |
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| Copper | 0.039mg | 0.059mg |
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| Zinc | 0.27mg | 0.17mg |
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| Phosphorus | 44mg | 24mg |
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| Sodium | 30mg | 5mg |
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| Vitamin A | 0IU | 833IU |
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| Vitamin A | 0µg | 42µg |
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| Vitamin E | 0.08mg | 0.54mg |
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| Manganese | 0.155mg | 0.114mg |
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| Selenium | 0.6µg | 0µg |
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| Vitamin B1 | 0.05mg | 0.037mg |
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| Vitamin B2 | 0.06mg | 0.019mg |
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| Vitamin B3 | 0.507mg | 0.594mg |
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| Vitamin B5 | 0.667mg | 0.089mg |
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| Vitamin B6 | 0.184mg | 0.08mg |
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| Vitamin K | 15.5µg | 7.9µg |
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| Folate | 57µg | 15µg |
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| Choline | 44.3mg | 6.7mg |
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| Saturated Fat | 0.13g | 0.028g |
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| Monounsaturated Fat | 0.034g | 0.031g |
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| Polyunsaturated fat | 0.031g | 0.083g |
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| Tryptophan | 0.02mg | 0.006mg |
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| Threonine | 0.076mg | 0.027mg |
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| Isoleucine | 0.071mg | 0.018mg |
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| Leucine | 0.106mg | 0.025mg |
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| Lysine | 0.217mg | 0.027mg |
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| Methionine | 0.02mg | 0.006mg |
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| Phenylalanine | 0.065mg | 0.027mg |
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| Valine | 0.125mg | 0.018mg |
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| Histidine | 0.056mg | 0.014mg |
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| Fructose | 0.97g | 1.37g |
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| Omega-3 - ALA | 0.015g |
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| Omega-6 - Linoleic acid | 0.013g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
30%
15%
Minerals Daily Need Coverage Score
13%
9%
Comparison summary
Which food contains less Sodium?
Tomato contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Tomato is lower in Saturated Fat (difference - 0.102g)
Which food is lower in glycemic index?
Tomato is lower in glycemic index (difference - 23)
Which food is lower in Sugar?
Cauliflower is lower in Sugar (difference - 0.72g)
Which food is richer in minerals?
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower is relatively richer in vitamins
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)