Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Cauliflower vs Tomato - In-Depth Nutrition Comparison

Compare

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
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +55.6%
Contains more Calcium +120%
Contains more Potassium +26.2%
Contains more Magnesium +36.4%
Contains more Zinc +58.8%
Contains more Phosphorus +83.3%
Contains more Copper +51.3%
Contains less Sodium -83.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Contains more Iron +55.6%
Contains more Calcium +120%
Contains more Potassium +26.2%
Contains more Magnesium +36.4%
Contains more Zinc +58.8%
Contains more Phosphorus +83.3%
Contains more Copper +51.3%
Contains less Sodium -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" 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 Vitamin K +96.2%
Contains more Folate +280%
Contains more Vitamin A +∞%
Contains more Vitamin E +575%
Contains more Vitamin B3 +17.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
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 Vitamin K +96.2%
Contains more Folate +280%
Contains more Vitamin A +∞%
Contains more Vitamin E +575%
Contains more Vitamin B3 +17.2%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

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 - 38)
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)

All nutrients comparison - raw data values

Nutrient Cauliflower Tomato Opinion
Calories 25 18 Cauliflower
Protein 1.92 0.88 Cauliflower
Fats 0.28 0.2 Cauliflower
Vitamin C 48.2 13.7 Cauliflower
Net carbs 2.9700000286102295 2.690000057220459 Cauliflower
Carbs 4.97 3.89 Cauliflower
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 0.27 Cauliflower
Calcium 22 10 Cauliflower
Potassium 299 237 Cauliflower
Magnesium 15 11 Cauliflower
Sugar 1.91 2.63 Cauliflower
Fiber 2 1.2 Cauliflower
Copper 0.039 0.059 Tomato
Zinc 0.27 0.17 Cauliflower
Starch 0 Tomato
Phosphorus 44 24 Cauliflower
Sodium 30 5 Tomato
Vitamin A 0 833 Tomato
Vitamin E 0.08 0.54 Tomato
Vitamin D 0 0
Vitamin B1 0.05 0.037 Cauliflower
Vitamin B2 0.06 0.019 Cauliflower
Vitamin B3 0.507 0.594 Tomato
Vitamin B5 0.667 0.089 Cauliflower
Vitamin B6 0.184 0.08 Cauliflower
Vitamin B12 0 0
Vitamin K 15.5 7.9 Cauliflower
Folate 57 15 Cauliflower
Trans Fat 0 0
Saturated Fat 0.13 0.028 Tomato
Monounsaturated Fat 0.034 0.031 Cauliflower
Polyunsaturated fat 0.031 0.083 Tomato
Tryptophan 0.02 0.006 Cauliflower
Threonine 0.076 0.027 Cauliflower
Isoleucine 0.071 0.018 Cauliflower
Leucine 0.106 0.025 Cauliflower
Lysine 0.217 0.027 Cauliflower
Methionine 0.02 0.006 Cauliflower
Phenylalanine 0.065 0.027 Cauliflower
Valine 0.125 0.018 Cauliflower
Histidine 0.056 0.014 Cauliflower
Fructose 0.97 1.37 Tomato

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.