Carrots vs cauliflower: which is healthier?
They are about equally nutrient-dense: carrots scores 90/100 and cauliflower 91/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Carrots
41 kcal per 100 g. 1 medium carrot: 61 g
Cauliflower
25 kcal per 100 g. 1 cup chopped: 107 g
Which to pick for your goal
- Fewer caloriesCauliflower41 vs 25 kcal per 100 g
- More proteinCauliflower0.9 vs 1.9 g per 100 g
- More fiberCarrots2.8 vs 2 g per 100 g
- Less sugarCauliflower4.7 vs 1.9 g per 100 g
- More potassiumAbout even320 vs 299 mg per 100 g
- Less saturated fatAbout even<0.1 vs 0.1 g per 100 g
Nutrition side by side
| Nutrient | Carrots, 100 g | Cauliflower, 100 g | Carrots, 61 g | Cauliflower, 107 g |
|---|---|---|---|---|
| Calories | 41 kcal | 25 kcal | 25 kcal | 27 kcal |
| Protein | 0.9 g | 1.9 g | 0.6 g | 2.1 g |
| Carbohydrates | 9.6 g | 5 g | 5.8 g | 5.3 g |
| Sugars | 4.7 g | 1.9 g | 2.9 g | 2 g |
| Fiber | 2.8 g | 2 g | 1.7 g | 2.1 g |
| Fat | 0.2 g | 0.3 g | 0.1 g | 0.3 g |
| Saturated fat | <0.1 g | 0.1 g | <0.1 g | 0.1 g |
| Vitamin C | 5.9 mg | 48 mg | 3.6 mg | 52 mg |
| Vitamin A | 835 µg | 0 µg | 509 µg | 0 µg |
| Potassium | 320 mg | 299 mg | 195 mg | 320 mg |
| Iron | 0.3 mg | 0.4 mg | 0.2 mg | 0.4 mg |
| Calcium | 33 mg | 22 mg | 20 mg | 24 mg |
| Magnesium | 12 mg | 15 mg | 7.3 mg | 16 mg |
| Sodium | 69 mg | 30 mg | 42 mg | 32 mg |
Last updated . Scores use the HowHealthyIs Score method.