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Cauliflower vs. Tortilla — In-Depth Nutrition Comparison

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How are cauliflower and tortilla different?

  • Cauliflower is richer in vitamin C, vitamin K, and vitamin B5, while tortilla is higher in iron, selenium, vitamin B1, vitamin B3, phosphorus, and folate.
  • Cauliflower covers your daily need for vitamin C, 54% more than tortilla.
  • Cauliflower contains 39 times more vitamin K than tortilla. Cauliflower contains 15.5µg of vitamin K, while tortilla contains 0.4µg.
  • Cauliflower is lower in sodium.

Cauliflower, raw and Tortilla, includes plain and from mutton sandwich (Navajo) types were used in this article.

Infographic

Cauliflower vs Tortilla infographic
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 21% 9.3% 143% 34% 8.7% 63% 63% 35% 91%
Contains more PotassiumPotassium +184.8%
Contains less SodiumSodium -93.8%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +218.2%
Contains more IronIron +807.1%
Contains more CopperCopper +161.5%
Contains more ZincZinc +18.5%
Contains more PhosphorusPhosphorus +231.8%
Contains more ManganeseManganese +72.9%
Contains more SeleniumSelenium +2666.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.8% 0% 93% 26% 77% 10% 14% 0% 1% 74% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +292.4%
Contains more Vitamin B6Vitamin B6 +206.7%
Contains more Vitamin KVitamin K +3775%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +137.5%
Contains more Vitamin B1Vitamin B1 +640%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +713.6%
Contains more FolateFolate +71.9%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
7% 50% 40% 2%
Protein: 7.28 g
Fats: 0.95 g
Carbs: 49.94 g
Water: 39.96 g
Other: 1.87 g
Contains more WaterWater +130.4%
Contains more ProteinProtein +279.2%
Contains more FatsFats +239.3%
Contains more CarbsCarbs +904.8%
Contains more OtherOther +146.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
34% 21% 45%
Saturated fat: Sat. Fat 0.296 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.391 g
Contains less Sat. FatSaturated fat -56.1%
Contains more Mono. FatMonounsaturated fat +444.1%
Contains more Poly. FatPolyunsaturated fat +1161.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
94% 5%
Starch: 43.02 g
Sucrose: 0.22 g
Glucose: 0.15 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.37 g
Galactose: 0 g
Contains more GlucoseGlucose +526.7%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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.
Cauliflower Tortilla
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Tortilla DV% diff.
Vitamin C 48.2mg 0mg 54%
Iron 0.42mg 3.81mg 42%
Selenium 0.6µg 16.6µg 29%
Vitamin B1 0.05mg 0.37mg 27%
Vitamin B3 0.507mg 4.125mg 23%
Sodium 30mg 482mg 20%
Starch 43.02g 18%
Carbs 4.97g 49.94g 15%
Phosphorus 44mg 146mg 15%
Vitamin K 15.5µg 0.4µg 13%
Protein 1.92g 7.28g 11%
Calories 25kcal 237kcal 11%
Vitamin B5 0.667mg 0.17mg 10%
Folate 57µg 98µg 10%
Vitamin B6 0.184mg 0.06mg 10%
Choline 44.3mg 8%
Copper 0.039mg 0.102mg 7%
Potassium 299mg 105mg 6%
Calcium 22mg 70mg 5%
Manganese 0.155mg 0.268mg 5%
Vitamin B2 0.06mg 0.114mg 4%
Fiber 2g 2.4g 2%
Polyunsaturated fat 0.031g 0.391g 2%
Vitamin E 0.08mg 0.19mg 1%
Fructose 0.97g 0g 1%
Magnesium 15mg 19mg 1%
Fats 0.28g 0.95g 1%
Saturated fat 0.13g 0.296g 1%
Net carbs 2.97g 47.54g N/A
Sugar 1.91g 2.75g N/A
Zinc 0.27mg 0.32mg 0%
Monounsaturated fat 0.034g 0.185g 0%
Tryptophan 0.02mg 0.06mg 0%
Threonine 0.076mg 0.182mg 0%
Isoleucine 0.071mg 0.286mg 0%
Leucine 0.106mg 0.53mg 0%
Lysine 0.217mg 0.157mg 0%
Methionine 0.02mg 0.122mg 0%
Phenylalanine 0.065mg 0.375mg 0%
Valine 0.125mg 0.326mg 0%
Histidine 0.056mg 0.165mg 0%
Omega-3 - ALA 0.015g 0.019g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Tortilla
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Cauliflower
23%
Tortilla
Minerals Daily Need Coverage Score
13%
Cauliflower
48%
Tortilla

Comparison summary

Which food is lower in Cholesterol?
Tortilla
Tortilla is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Tortilla
Tortilla is lower in glycemic index (difference - 52)
Which food is cheaper?
Tortilla
Tortilla is cheaper (difference - $0.4)
Which food is richer in minerals?
Tortilla
Tortilla is relatively richer in minerals
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 452mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 0.166g)
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Tortilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168041/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.