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Tomatillo vs Cauliflower - In-Depth Nutrition Comparison

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How are Tomatillo and Cauliflower different?

  • Tomatillo is higher in Manganese, and Vitamin B3, however Cauliflower is richer in Vitamin C, Folate, Vitamin B5, Vitamin B6, and Choline.
  • Daily need coverage for Manganese from Tomatillo is 6645% higher.
  • Tomatillo contains 4 times more Vitamin B3 than Cauliflower. While Tomatillo contains 1.85mg of Vitamin B3, Cauliflower contains only 0.507mg.
  • Cauliflower has less Sugar.

Tomatillos, raw and Cauliflower, raw are the varieties used in this article.

Infographic

Tomatillo vs Cauliflower 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 Iron +47.6%
Contains more Magnesium +33.3%
Contains more Copper +102.6%
Contains less Sodium -96.7%
Contains more Calcium +214.3%
Contains more Potassium +11.6%
Contains more Zinc +22.7%
Contains more Phosphorus +12.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 3% 24% 15% 27% 6% 17% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +47.6%
Contains more Magnesium +33.3%
Contains more Copper +102.6%
Contains less Sodium -96.7%
Contains more Calcium +214.3%
Contains more Potassium +11.6%
Contains more Zinc +22.7%
Contains more Phosphorus +12.8%

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 A +∞%
Contains more Vitamin E +375%
Contains more Vitamin B3 +264.9%
Contains more Vitamin C +312%
Contains more Vitamin B1 +13.6%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B5 +344.7%
Contains more Vitamin B6 +228.6%
Contains more Vitamin K +53.5%
Contains more Folate +714.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 39% 7% 8% 0% 11% 9% 35% 9% 13% 0% 26% 6%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +375%
Contains more Vitamin B3 +264.9%
Contains more Vitamin C +312%
Contains more Vitamin B1 +13.6%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B5 +344.7%
Contains more Vitamin B6 +228.6%
Contains more Vitamin K +53.5%
Contains more Folate +714.3%

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
13
Tomatillo
30
Cauliflower
Mineral Summary Score
14
Tomatillo
13
Cauliflower

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
6%
Tomatillo
12%
Cauliflower
Carbohydrates
6%
Tomatillo
5%
Cauliflower
Fats
5%
Tomatillo
1%
Cauliflower

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

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Tomatillo
Tomatillo contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Tomatillo
Tomatillo is lower in glycemic index (difference - 0)
Which food is cheaper?
Tomatillo
Tomatillo is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cauliflower
Cauliflower is lower in Sugar (difference - 2.02g)
Which food is lower in Saturated Fat?
Cauliflower
Cauliflower is lower in Saturated Fat (difference - 0.009g)
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 richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Tomatillo Cauliflower Opinion
Calories 32 25 Tomatillo
Protein 0.96 1.92 Cauliflower
Fats 1.02 0.28 Tomatillo
Vitamin C 11.7 48.2 Cauliflower
Carbs 5.84 4.97 Tomatillo
Cholesterol 0 0
Vitamin D 0 0
Iron 0.62 0.42 Tomatillo
Calcium 7 22 Cauliflower
Potassium 268 299 Cauliflower
Magnesium 20 15 Tomatillo
Sugar 3.93 1.91 Cauliflower
Fiber 1.9 2 Cauliflower
Copper 0.079 0.039 Tomatillo
Zinc 0.22 0.27 Cauliflower
Starch
Phosphorus 39 44 Cauliflower
Sodium 1 30 Tomatillo
Vitamin A 114 0 Tomatillo
Vitamin E 0.38 0.08 Tomatillo
Vitamin D 0 0
Vitamin B1 0.044 0.05 Cauliflower
Vitamin B2 0.035 0.06 Cauliflower
Vitamin B3 1.85 0.507 Tomatillo
Vitamin B5 0.15 0.667 Cauliflower
Vitamin B6 0.056 0.184 Cauliflower
Vitamin B12 0 0
Vitamin K 10.1 15.5 Cauliflower
Folate 7 57 Cauliflower
Trans Fat 0 0
Saturated Fat 0.139 0.13 Cauliflower
Monounsaturated Fat 0.155 0.034 Tomatillo
Polyunsaturated fat 0.417 0.031 Tomatillo
Tryptophan 0.02 Cauliflower
Threonine 0.076 Cauliflower
Isoleucine 0.071 Cauliflower
Leucine 0.106 Cauliflower
Lysine 0.217 Cauliflower
Methionine 0.02 Cauliflower
Phenylalanine 0.065 Cauliflower
Valine 0.125 Cauliflower
Histidine 0.056 Cauliflower
Fructose 0.97 Cauliflower

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. Tomatillo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168566/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.