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.
Detailed nutritional comparison of cauliflower and tomato is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Cauliflower src
Image of Tomato src

Here's an infographic summarizing the nutritional differences between cauliflower and tomato. marks particularly rich nutrients.


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) .

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