Carrots vs. Cauliflower
Nutrition comparison of Carrots and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrots
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrots and cauliflower:
- Both cauliflower and carrots are high in potassium.
- Carrot is a great source of dietary fiber.
- Carrot is an excellent source of Vitamin A.
- Cauliflower has more pantothenic acid and folate.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Carrots (Carrots, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower and carrots contain similar amounts of calories - cauliflower has 25 calories per 100 grams and carrot has 41 calories.
For macronutrient ratios, carrots is lighter in protein, much heavier in carbs and similar to cauliflower for fat. Carrots has a macronutrient ratio of 9:87:5 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrots | Cauliflower | |
|---|---|---|
| Protein | 9% | 26% |
| Carbohydrates | 87% | 66% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Cauliflower and carrots contain similar amounts of carbs - cauliflower has 5g of total carbs per 100 grams and carrot has 9.6g of carbohydrates.
dietary fiber
Carrot is a great source of dietary fiber and it has 40% more dietary fiber than cauliflower - cauliflower has 2g of dietary fiber per 100 grams and carrot has 2.8g of dietary fiber.
sugar
Cauliflower and carrots contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and carrot has 4.7g of sugar.
Protein
protein
Cauliflower and carrots contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and carrot has 0.93g of protein.
Fat
saturated fat
Both cauliflower and carrots are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and carrot has 0.03g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 717% more Vitamin C than carrot - cauliflower has 48.2mg of Vitamin C per 100 grams and carrot has 5.9mg of Vitamin C.
Vitamin A
Carrot is an excellent source of Vitamin A and it has more Vitamin A than cauliflower - carrot has 835ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and carrots contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and carrot has 0.66mg of Vitamin E.
Vitamin K
Cauliflower and carrots contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and carrot has 13.2ug of Vitamin K.
The B Vitamins
Cauliflower has more pantothenic acid and folate. Both carrots and cauliflower contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Carrots | Cauliflower | |
|---|---|---|
| Thiamin | 0.066 MG | 0.05 MG |
| Riboflavin | 0.058 MG | 0.06 MG |
| Niacin | 0.983 MG | 0.507 MG |
| Pantothenic acid | 0.273 MG | 0.667 MG |
| Vitamin B6 | 0.138 MG | 0.184 MG |
| Folate | 19 UG | 57 UG |
Minerals
calcium
Carrot has 50% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and carrot has 33mg of calcium.
iron
Cauliflower and carrots contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and carrot has 0.3mg of iron.
potassium
Both cauliflower and carrots are high in potassium. Cauliflower is very similar to cauliflower for potassium - cauliflower has 299mg of potassium per 100 grams and carrot has 320mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both carrots and cauliflower contain significant amounts of kaempferol.
| Carrots | Cauliflower | |
|---|---|---|
| luteolin | 0.11 mg | 0.09 mg |
| kaempferol | 0.24 mg | 0.36 mg |
| myricetin | 0.04 mg | ~ |
| Quercetin | 0.21 mg | 0.54 mg |
| apigenin | ~ | 0.03 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Carrots | Cauliflower | |
|---|---|---|
| beta-carotene | 8285 UG | ~ |
| alpha-carotene | 3477 UG | ~ |
| lycopene | 1 UG | ~ |
| lutein + zeaxanthin | 256 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cauliflower has more alpha linoleic acid (ALA) than carrot per 100 grams.
| Carrots | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.002 G | 0.015 G |
| Total | 0.002 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, carrot has more linoleic acid than cauliflower per 100 grams.
| Carrots | Cauliflower | |
|---|---|---|
| linoleic acid | 0.1 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.1 G | 0.019 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Carrots (Carrots, raw) and Cauliflower (Cauliflower, raw) .
Carrots g
()
|
Daily Values (%) |
Cauliflower g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cauliflower or carrots contain more calories in 100 grams?Cauliflower and carrots contain similar amounts of calories - cauliflower has 25 calories in 100g and carrot has 41 calories.
Does cauliflower or carrots have more carbohydrates?
By weight, cauliflower and carrots contain similar amounts of carbs - cauliflower has 5g of carbs for 100g and carrot has 9.6g of carbohydrates.
Does cauliflower or carrots contain more potassium?
Both cauliflower and carrots are high in potassium. Cauliflower is very similar to cauliflower for potassium - cauliflower has 299mg of potassium in 100 grams and carrot has 320mg of potassium.