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  6. Tomatillo vs. Cauliflower

Tomatillo vs. Cauliflower — In-Depth Nutrition Comparison

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How are tomatillos and cauliflower different?

  • Tomatillos are 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 for tomatillos is 6645% higher.
  • Tomatillos contain 4 times more vitamin B3 than cauliflower. While tomatillos contain 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
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 14% 2.1% 24% 23% 26% 6% 17% 0.13% 19957% 2.7%
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%
Contains more MagnesiumMagnesium +33.3%
Contains more IronIron +47.6%
Contains more CopperCopper +102.6%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +98609.7%
Contains more CalciumCalcium +214.3%
Contains more PotassiumPotassium +11.6%
Contains more ZincZinc +22.7%
Contains more PhosphorusPhosphorus +12.8%
Contains more SeleniumSelenium +20%

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 39% 2% 7.6% 0% 11% 8.1% 35% 9% 13% 0% 25% 5.3% 4.1%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B3Vitamin B3 +264.9%
Contains more Vitamin CVitamin C +312%
Contains more Vitamin B1Vitamin B1 +13.6%
Contains more Vitamin B2Vitamin B2 +71.4%
Contains more Vitamin B5Vitamin B5 +344.7%
Contains more Vitamin B6Vitamin B6 +228.6%
Contains more Vitamin KVitamin K +53.5%
Contains more FolateFolate +714.3%
Contains more CholineCholine +482.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomatillo Cauliflower DV% diff.
Manganese 153mg 0.155mg 6645%
Vitamin C 11.7mg 48.2mg 41%
Folate 7µg 57µg 13%
Vitamin B5 0.15mg 0.667mg 10%
Vitamin B6 0.056mg 0.184mg 10%
Vitamin B3 1.85mg 0.507mg 8%
Choline 7.6mg 44.3mg 7%
Vitamin K 10.1µg 15.5µg 5%
Copper 0.079mg 0.039mg 4%
Iron 0.62mg 0.42mg 3%
Polyunsaturated fat 0.417g 0.031g 3%
Vitamin B2 0.035mg 0.06mg 2%
Vitamin E 0.38mg 0.08mg 2%
Protein 0.96g 1.92g 2%
Calcium 7mg 22mg 2%
Vitamin B1 0.044mg 0.05mg 1%
Fats 1.02g 0.28g 1%
Magnesium 20mg 15mg 1%
Fructose 0.97g 1%
Vitamin A 6µg 0µg 1%
Sodium 1mg 30mg 1%
Potassium 268mg 299mg 1%
Phosphorus 39mg 44mg 1%
Calories 32kcal 25kcal 0%
Carbs 5.84g 4.97g 0%
Net carbs 3.94g 2.97g N/A
Sugar 3.93g 1.91g N/A
Fiber 1.9g 2g 0%
Zinc 0.22mg 0.27mg 0%
Selenium 0.5µg 0.6µg 0%
Saturated fat 0.139g 0.13g 0%
Monounsaturated fat 0.155g 0.034g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 92%
Protein: 0.96 g
Fats: 1.02 g
Carbs: 5.84 g
Water: 91.63 g
Other: 0.55 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more FatsFats +264.3%
Contains more CarbsCarbs +17.5%
Contains more ProteinProtein +100%
Contains more OtherOther +38.2%
~equal in Water ~92.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 22% 59%
Saturated fat: Sat. Fat 0.139 g
Monounsaturated fat: Mono. Fat 0.155 g
Polyunsaturated fat: Poly. Fat 0.417 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +355.9%
Contains more Poly. FatPolyunsaturated fat +1245.2%
~equal in Saturated fat ~0.13g

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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. 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.