Cauliflower vs. Tomato — In-Depth Nutrition Comparison
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The main differences between cauliflower and tomatoes
- Cauliflower is richer than tomatoes in vitamin C, vitamin B5, folate, vitamin B6, choline, and vitamin K.
- Daily need coverage for vitamin C for cauliflower is 38% higher.
- Cauliflower contains 7 times more vitamin B5 than tomatoes. Cauliflower contains 0.667mg of vitamin B5, while tomatoes contain 0.089mg.
Food types used in this article are Cauliflower, raw and Tomatoes, red, ripe, raw, year round average.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +36.4% |
| Contains more CalciumCalcium | +120% |
| Contains more PotassiumPotassium | +26.2% |
| Contains more IronIron | +55.6% |
| Contains more ZincZinc | +58.8% |
| Contains more PhosphorusPhosphorus | +83.3% |
| Contains more ManganeseManganese | +36% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CopperCopper | +51.3% |
| Contains less SodiumSodium | -83.3% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +251.8% |
| Contains more Vitamin B1Vitamin B1 | +35.1% |
| Contains more Vitamin B2Vitamin B2 | +215.8% |
| Contains more Vitamin B5Vitamin B5 | +649.4% |
| Contains more Vitamin B6Vitamin B6 | +130% |
| Contains more Vitamin KVitamin K | +96.2% |
| Contains more FolateFolate | +280% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +575% |
| Contains more Vitamin B3Vitamin B3 | +17.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 48.2mg | 13.7mg | 38% |
| Vitamin B5 | 0.667mg | 0.089mg | 12% |
| Folate | 57µg | 15µg | 11% |
| Vitamin B6 | 0.184mg | 0.08mg | 8% |
| Choline | 44.3mg | 6.7mg | 7% |
| Vitamin K | 15.5µg | 7.9µg | 6% |
| Vitamin A | 0µg | 42µg | 5% |
| Fiber | 2g | 1.2g | 3% |
| Phosphorus | 44mg | 24mg | 3% |
| Vitamin E | 0.08mg | 0.54mg | 3% |
| Vitamin B2 | 0.06mg | 0.019mg | 3% |
| Protein | 1.92g | 0.88g | 2% |
| Potassium | 299mg | 237mg | 2% |
| Iron | 0.42mg | 0.27mg | 2% |
| Copper | 0.039mg | 0.059mg | 2% |
| Manganese | 0.155mg | 0.114mg | 2% |
| Magnesium | 15mg | 11mg | 1% |
| Calcium | 22mg | 10mg | 1% |
| Zinc | 0.27mg | 0.17mg | 1% |
| Sodium | 30mg | 5mg | 1% |
| Selenium | 0.6µg | 0µg | 1% |
| Vitamin B1 | 0.05mg | 0.037mg | 1% |
| Vitamin B3 | 0.507mg | 0.594mg | 1% |
| Fructose | 0.97g | 1.37g | 1% |
| Omega-3 (ALA) | 0.015g | 1% | |
| Calories | 25kcal | 18kcal | 0% |
| Protein per 100 calories | 7.7g | 4.9g | N/A |
| Calories per 10 g protein | 130kcal | 205kcal | N/A |
| Weight per 100 calories | 400g | 556g | N/A |
| Fats | 0.28g | 0.2g | 0% |
| Net carbs | 2.97g | 2.69g | N/A |
| Carbs | 4.97g | 3.89g | 0% |
| Sugar | 1.91g | 2.63g | N/A |
| Saturated fat | 0.13g | 0.028g | 0% |
| Monounsaturated fat | 0.034g | 0.031g | 0% |
| Polyunsaturated fat | 0.031g | 0.083g | 0% |
| Tryptophan | 0.02mg | 0.006mg | 0% |
| Threonine | 0.076mg | 0.027mg | 0% |
| Isoleucine | 0.071mg | 0.018mg | 0% |
| Leucine | 0.106mg | 0.025mg | 0% |
| Lysine | 0.217mg | 0.027mg | 0% |
| Methionine | 0.02mg | 0.006mg | 0% |
| Phenylalanine | 0.065mg | 0.027mg | 0% |
| Valine | 0.125mg | 0.018mg | 0% |
| Histidine | 0.056mg | 0.014mg | 0% |
| Omega-6 (Linoleic acid) | 0.013g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.92 g
Fats:
0.28 g
Carbs:
4.97 g
Water:
92.07 g
Other:
0.76 g
Protein:
0.88 g
Fats:
0.2 g
Carbs:
3.89 g
Water:
94.52 g
Other:
0.51 g
| Contains more ProteinProtein | +118.2% |
| Contains more FatsFats | +40% |
| Contains more CarbsCarbs | +27.8% |
~equal in
Water
~94.52g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.13 g
Monounsaturated fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.031 g
Saturated fat:
Sat. Fat
0.028 g
Monounsaturated fat:
Mono. Fat
0.031 g
Polyunsaturated fat:
Poly. Fat
0.083 g
| Contains less Sat. FatSaturated fat | -78.5% |
| Contains more Poly. FatPolyunsaturated fat | +167.7% |
~equal in
Monounsaturated fat
~0.031g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0 g
Glucose:
0.94 g
Fructose:
0.97 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
1.25 g
Fructose:
1.37 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +33% |
| Contains more FructoseFructose | +41.2% |
~equal in
Starch
~0g
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
