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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

Cauliflower vs Tomato 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 Iron +55.6%
Contains more Magnesium +36.4%
Contains more Phosphorus +83.3%
Contains more Potassium +26.2%
Contains more Zinc +58.8%
Contains less Sodium -83.3%
Contains more Copper +51.3%
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% 11% 8% 11% 21% 1% 5% 20%
Contains more Calcium +120%
Contains more Iron +55.6%
Contains more Magnesium +36.4%
Contains more Phosphorus +83.3%
Contains more Potassium +26.2%
Contains more Zinc +58.8%
Contains less Sodium -83.3%
Contains more Copper +51.3%

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
:
3
Tomato
Contains more Vitamin C +251.8%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B2 +215.8%
Contains more Vitamin B5 +649.4%
Contains more Vitamin B6 +130%
Contains more Folate +280%
Contains more Vitamin K +96.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +575%
Contains more Vitamin B3 +17.2%
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 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin C +251.8%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B2 +215.8%
Contains more Vitamin B5 +649.4%
Contains more Vitamin B6 +130%
Contains more Folate +280%
Contains more Vitamin K +96.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +575%
Contains more Vitamin B3 +17.2%

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

All nutrients comparison - raw data values

Nutrient Cauliflower Tomato Opinion
Net carbs 2.97g 2.69g Cauliflower
Protein 1.92g 0.88g Cauliflower
Fats 0.28g 0.2g Cauliflower
Carbs 4.97g 3.89g Cauliflower
Calories 25kcal 18kcal Cauliflower
Starch g 0g Tomato
Fructose 0.97g 1.37g Tomato
Sugar 1.91g 2.63g Cauliflower
Fiber 2g 1.2g Cauliflower
Calcium 22mg 10mg Cauliflower
Iron 0.42mg 0.27mg Cauliflower
Magnesium 15mg 11mg Cauliflower
Phosphorus 44mg 24mg Cauliflower
Potassium 299mg 237mg Cauliflower
Sodium 30mg 5mg Tomato
Zinc 0.27mg 0.17mg Cauliflower
Copper 0.039mg 0.059mg Tomato
Vitamin A 0IU 833IU Tomato
Vitamin E 0.08mg 0.54mg Tomato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 48.2mg 13.7mg Cauliflower
Vitamin B1 0.05mg 0.037mg Cauliflower
Vitamin B2 0.06mg 0.019mg Cauliflower
Vitamin B3 0.507mg 0.594mg Tomato
Vitamin B5 0.667mg 0.089mg Cauliflower
Vitamin B6 0.184mg 0.08mg Cauliflower
Folate 57µg 15µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 15.5µg 7.9µg Cauliflower
Tryptophan 0.02mg 0.006mg Cauliflower
Threonine 0.076mg 0.027mg Cauliflower
Isoleucine 0.071mg 0.018mg Cauliflower
Leucine 0.106mg 0.025mg Cauliflower
Lysine 0.217mg 0.027mg Cauliflower
Methionine 0.02mg 0.006mg Cauliflower
Phenylalanine 0.065mg 0.027mg Cauliflower
Valine 0.125mg 0.018mg Cauliflower
Histidine 0.056mg 0.014mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.028g Tomato
Monounsaturated Fat 0.034g 0.031g Cauliflower
Polyunsaturated fat 0.031g 0.083g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Tomato
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
16
Tomato
Mineral Summary Score
13
Cauliflower
10
Tomato

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

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.102g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 23)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.72g)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
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 cheaper?
?
The foods are relatively equal in price ($0.4)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.