Cauliflower vs tomatoes: which is healthier?
They are about equally nutrient-dense: cauliflower scores 91/100 and tomatoes 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.
Cauliflower
25 kcal per 100 g. 1 cup chopped: 107 g
Tomatoes
18 kcal per 100 g. 1 medium tomato: 123 g
Which to pick for your goal
- Fewer caloriesTomatoes25 vs 18 kcal per 100 g
- More proteinCauliflower1.9 vs 0.9 g per 100 g
- More fiberCauliflower2 vs 1.2 g per 100 g
- Less sugarCauliflower1.9 vs 2.6 g per 100 g
- More potassiumCauliflower299 vs 237 mg per 100 g
- Less saturated fatAbout even0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Cauliflower, 100 g | Tomatoes, 100 g | Cauliflower, 107 g | Tomatoes, 123 g |
|---|---|---|---|---|
| Calories | 25 kcal | 18 kcal | 27 kcal | 22 kcal |
| Protein | 1.9 g | 0.9 g | 2.1 g | 1.1 g |
| Carbohydrates | 5 g | 3.9 g | 5.3 g | 4.8 g |
| Sugars | 1.9 g | 2.6 g | 2 g | 3.2 g |
| Fiber | 2 g | 1.2 g | 2.1 g | 1.5 g |
| Fat | 0.3 g | 0.2 g | 0.3 g | 0.2 g |
| Saturated fat | 0.1 g | <0.1 g | 0.1 g | <0.1 g |
| Vitamin C | 48 mg | 14 mg | 52 mg | 17 mg |
| Vitamin A | 0 µg | 42 µg | 0 µg | 52 µg |
| Potassium | 299 mg | 237 mg | 320 mg | 292 mg |
| Iron | 0.4 mg | 0.3 mg | 0.4 mg | 0.3 mg |
| Calcium | 22 mg | 10 mg | 24 mg | 12 mg |
| Magnesium | 15 mg | 11 mg | 16 mg | 14 mg |
| Sodium | 30 mg | 5 mg | 32 mg | 6.2 mg |
Last updated . Scores use the HowHealthyIs Score method.