Baby Carrots vs. Cauliflower
Nutrition comparison of Baby Carrots and Cauliflower
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
baby carrots
versus
cauliflower
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in baby carrots and cauliflower:
- Both baby carrots and cauliflower are high in potassium.
- Baby carrot is a great source of dietary fiber.
- Baby carrot is an excellent source of Vitamin A.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Baby Carrots (Carrots, baby, raw) and Cauliflower (Cauliflower, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Baby carrots and cauliflower contain similar amounts of calories - baby carrot has 35 calories per 100 grams and cauliflower has 25 calories.
For macronutrient ratios, baby carrots is lighter in protein, much heavier in carbs and lighter in fat compared to cauliflower per calorie. Baby carrots has a macronutrient ratio of 8:92:0 and for cauliflower, 26:66:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Baby Carrots | Cauliflower | |
|---|---|---|
| Protein | 8% | 26% |
| Carbohydrates | 92% | 66% |
| Fat | ~ | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Baby carrots and cauliflower contain similar amounts of carbs - baby carrot has 8.2g of total carbs per 100 grams and cauliflower has 5g of carbohydrates.
dietary fiber
Baby carrot is a great source of dietary fiber and it has 45% more dietary fiber than cauliflower - baby carrot has 2.9g of dietary fiber per 100 grams and cauliflower has 2g of dietary fiber.
sugar
Baby carrots and cauliflower contain similar amounts of sugar - baby carrot has 4.8g of sugar per 100 grams and cauliflower has 1.9g of sugar.
Protein
protein
Baby carrots and cauliflower contain similar amounts of protein - baby carrot has 0.64g of protein per 100 grams and cauliflower has 1.9g of protein.
Fat
saturated fat
Both baby carrots and cauliflower are low in saturated fat - baby carrot has 0.02g of saturated fat per 100 grams and cauliflower has 0.13g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 17 times more Vitamin C than baby carrot - baby carrot has 2.6mg of Vitamin C per 100 grams and cauliflower has 48.2mg of Vitamin C.
Vitamin A
Baby carrot is an excellent source of Vitamin A and it has more Vitamin A than cauliflower - baby carrot has 690ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and baby carrots contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and baby carrot does not contain significant amounts.
Vitamin K
Baby carrots and cauliflower contain similar amounts of Vitamin K - baby carrot has 9.4ug of Vitamin K per 100 grams and cauliflower has 15.5ug of Vitamin K.
The B Vitamins
Both baby carrots and cauliflower contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Baby Carrots | Cauliflower | |
|---|---|---|
| Thiamin | 0.03 MG | 0.05 MG |
| Riboflavin | 0.036 MG | 0.06 MG |
| Niacin | 0.556 MG | 0.507 MG |
| Pantothenic acid | 0.401 MG | 0.667 MG |
| Vitamin B6 | 0.105 MG | 0.184 MG |
| Folate | 27 UG | 57 UG |
Minerals
calcium
Baby carrot has 45% more calcium than cauliflower - baby carrot has 32mg of calcium per 100 grams and cauliflower has 22mg of calcium.
iron
Baby carrot has 112% more iron than cauliflower - baby carrot has 0.89mg of iron per 100 grams and cauliflower has 0.42mg of iron.
potassium
Both baby carrots and cauliflower are high in potassium. Cauliflower has 26% more potassium than baby carrot - baby carrot has 237mg of potassium per 100 grams and cauliflower has 299mg of potassium.
Antioxidants and Phytonutrients
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,
| Baby Carrots | Cauliflower | |
|---|---|---|
| beta-carotene | 6391 UG | ~ |
| alpha-carotene | 3767 UG | ~ |
| lutein + zeaxanthin | 358 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both baby carrots and cauliflower contain significant amounts of alpha linoleic acid (ALA).
| Baby Carrots | Cauliflower | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.015 G |
| Total | 0.008 G | 0.015 G |
omega 6s
Comparing omega-6 fatty acids, baby carrot has more linoleic acid than cauliflower per 100 grams.
| Baby Carrots | Cauliflower | |
|---|---|---|
| linoleic acid | 0.057 G | 0.016 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.057 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: Baby Carrots (Carrots, baby, raw) and Cauliflower (Cauliflower, raw) .
Baby 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 baby carrots or cauliflower contain more calories in 100 grams?Baby carrots and cauliflower contain similar amounts of calories - baby carrot has 35 calories in 100g and cauliflower has 25 calories.
Does baby carrots or cauliflower have more carbohydrates?
By weight, baby carrots and cauliflower contain similar amounts of carbs - baby carrot has 8.2g of carbs for 100g and cauliflower has 5g of carbohydrates.
Does baby carrots or cauliflower contain more potassium?
Both baby carrots and cauliflower are high in potassium. Cauliflower has 30% more potassium than baby carrot - baby carrot has 237mg of potassium in 100 grams and cauliflower has 299mg of potassium.