Cauliflower vs. Tomato
Nutrition comparison of Cauliflower and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and tomato:
- Both cauliflower and tomato are high in Vitamin C and potassium.
- Cauliflower has more riboflavin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower and tomato contain similar amounts of calories - cauliflower has 25 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, cauliflower is heavier in protein, lighter in carbs and similar to tomato for fat. Cauliflower has a macronutrient ratio of 26:66:8 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Tomato | |
|---|---|---|
| Protein | 26% | 17% |
| Carbohydrates | 66% | 75% |
| Fat | 8% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and tomato are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Cauliflower has 67% more dietary fiber than tomato - cauliflower has 2g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Cauliflower and tomato contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Cauliflower and tomato contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both cauliflower and tomato are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Both cauliflower and tomato are high in Vitamin C. Cauliflower has 252% more Vitamin C than tomato - cauliflower has 48.2mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Tomato has more Vitamin A than cauliflower - tomato has 42ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and tomato contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Cauliflower and tomato contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Cauliflower has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both cauliflower and tomato contain significant amounts of thiamin and niacin.
| Cauliflower | Tomato | |
|---|---|---|
| Thiamin | 0.05 MG | 0.037 MG |
| Riboflavin | 0.06 MG | 0.019 MG |
| Niacin | 0.507 MG | 0.594 MG |
| Pantothenic acid | 0.667 MG | 0.089 MG |
| Vitamin B6 | 0.184 MG | 0.08 MG |
| Folate | 57 UG | 15 UG |
Minerals
calcium
Cauliflower has 120% more calcium than tomato - cauliflower has 22mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Cauliflower and tomato contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both cauliflower and tomato are high in potassium. Cauliflower has 26% more potassium than tomato - cauliflower has 299mg of potassium per 100 grams and tomato has 237mg 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 cauliflower and tomato contain significant amounts of quercetin.
| Cauliflower | Tomato | |
|---|---|---|
| apigenin | 0.03 mg | ~ |
| luteolin | 0.09 mg | ~ |
| kaempferol | 0.36 mg | 0.09 mg |
| Quercetin | 0.54 mg | 0.58 mg |
| myricetin | ~ | 0.13 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,
| Cauliflower | Tomato | |
|---|---|---|
| lutein + zeaxanthin | 1 UG | 123 UG |
| beta-carotene | ~ | 449 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cauliflower has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Cauliflower | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.015 G | 0.003 G |
| Total | 0.015 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, tomato has more linoleic acid than cauliflower per 100 grams.
| Cauliflower | Tomato | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.08 G |
| Total | 0.019 G | 0.08 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: Cauliflower (Cauliflower, raw) and Tomato (Tomatoes, red, ripe, raw, year round average) .
Cauliflower g
()
|
Daily Values (%) |
Tomato 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 tomato contain more calories in 100 grams?Cauliflower and tomato contain similar amounts of calories - cauliflower has 25 calories in 100g and tomato has 18 calories.
Does cauliflower or tomato have more carbohydrates?
By weight, both cauliflower and tomato are low in carbohydrates - cauliflower has 5g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does cauliflower or tomato contain more potassium?
Both cauliflower and tomato are high in potassium. Cauliflower has 30% more potassium than tomato - cauliflower has 299mg of potassium in 100 grams and tomato has 237mg of potassium.