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  6. Tomato soup vs. Cauliflower

Tomato soup vs. Cauliflower — In-Depth Nutrition Comparison

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The main differences between tomato soup and cauliflower

  • Cauliflower is richer than tomato soup in vitamin C, folate, vitamin K, vitamin B6, choline, and fiber.
  • Daily need coverage for vitamin C for cauliflower is 47% higher.
  • Tomato soup contains 6 times more sodium than cauliflower. Tomato soup contains 186mg of sodium, while cauliflower contains 30mg.

Food types used in this article are Soup, tomato, canned, prepared with equal volume water, commercial and Cauliflower, raw.

Infographic

Tomato soup 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" 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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
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 SeleniumSelenium +150%
Contains more MagnesiumMagnesium +114.3%
Contains more CalciumCalcium +175%
Contains more IronIron +44.8%
Contains more CopperCopper +34.5%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +193.3%
Contains less SodiumSodium -83.9%
Contains more ManganeseManganese +131.3%
~equal in Potassium ~299mg

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
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 +112.5%
Contains more Vitamin CVitamin C +665.1%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +757.1%
Contains more Vitamin B3Vitamin B3 +20.7%
Contains more Vitamin B6Vitamin B6 +338.1%
Contains more Vitamin KVitamin K +933.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +603.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato soup Cauliflower DV% diff.
Vitamin C 6.3mg 48.2mg 47%
Folate 0µg 57µg 14%
Vitamin B5 0.667mg 13%
Vitamin K 1.5µg 15.5µg 12%
Vitamin B6 0.042mg 0.184mg 11%
Choline 6.3mg 44.3mg 7%
Sodium 186mg 30mg 7%
Fiber 0.5g 2g 6%
Manganese 0.067mg 0.155mg 4%
Phosphorus 15mg 44mg 4%
Vitamin B2 0.007mg 0.06mg 4%
Vitamin B1 0.02mg 0.05mg 3%
Iron 0.29mg 0.42mg 2%
Zinc 0.09mg 0.27mg 2%
Magnesium 7mg 15mg 2%
Selenium 1.5µg 0.6µg 2%
Protein 0.71g 1.92g 2%
Potassium 275mg 299mg 1%
Calcium 8mg 22mg 1%
Vitamin A 10µg 0µg 1%
Vitamin E 0.17mg 0.08mg 1%
Carbs 7.45g 4.97g 1%
Vitamin B3 0.42mg 0.507mg 1%
Fructose 0.97g 1%
Copper 0.029mg 0.039mg 1%
Calories 32kcal 25kcal 0%
Fats 0.21g 0.28g 0%
Net carbs 6.95g 2.97g N/A
Sugar 4.03g 1.91g N/A
Saturated fat 0.056g 0.13g 0%
Monounsaturated fat 0.067g 0.034g 0%
Polyunsaturated fat 0.077g 0.031g 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
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 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 CarbsCarbs +49.9%
Contains more OtherOther +42.1%
Contains more ProteinProtein +170.4%
Contains more FatsFats +33.3%
~equal in Water ~92.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 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 less Sat. FatSaturated fat -56.9%
Contains more Mono. FatMonounsaturated fat +97.1%
Contains more Poly. FatPolyunsaturated fat +148.4%

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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. Tomato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.