Cauliflower (Raw)vsTomatoes Red (Raw)
Cauliflower (Raw) has 25 calories and 1.9g protein per 100g. Tomatoes Red (Raw) has 18 calories and 0.88g protein per 100g Cauliflower (Raw) has more protein, Tomatoes Red (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cauliflower (Raw) vs Tomatoes Red (Raw)
Go with Tomatoes Red (Raw) at just 18 kcal per 100g — 28% fewer calories.
Cauliflower (Raw) will keep you satisfied longer with 2g fiber — fat and protein slow digestion while fiber adds bulk.
Cauliflower (Raw) provides 299mg of potassium per 100g — important for muscle function and hydration.
Cauliflower (Raw) delivers 48.2mg of vitamin C per 100g — great for immune function and skin health.
Cauliflower (Raw) edges ahead overall with more potassium, more vitamin C — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cauliflower Raw | Tomatoes Red Ripe Year Round Average | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 25kcal1% | 18kcal1% | +7.0kcal |
| Protein | 1.9g4% | 0.88g2% | +1.0g |
| Total Fat | 0.28g0% | 0.20g0% | +<0.1g |
| Saturated Fat | 0.13g1% | <0.1g0% | +0.10g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 5.0g2% | 3.9g1% | +1.1g |
| Dietary Fiber | 2.0g7% | 1.2g4% | +0.80g |
| Sugars | 1.9g | 2.6g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 42mcg5% | <0.1mcg |
| Vitamin C | 48mg54% | 14mg15% | +35mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg1% | 0.54mg4% | <0.1mg |
| Vitamin K | 16mcg13% | 7.9mcg7% | +7.6mcg |
| Vitamin B6 | 0.18mg11% | <0.1mg5% | +0.10mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 57mcg14% | 15mcg4% | +42mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg3% | +<0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg1% | +<0.1mg |
| Niacin (B3) | 0.51mg3% | 0.59mg4% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 30mg1% | 5.0mg0% | +25mg |
| Calcium | 22mg2% | 10mg1% | +12mg |
| Iron | 0.42mg2% | 0.27mg2% | +0.15mg |
| Potassium | 299mg6% | 237mg5% | +62mg |
| Phosphorus | 44mg4% | 24mg2% | +20mg |
| Magnesium | 15mg4% | 11mg3% | +4.0mg |
| Zinc | 0.27mg2% | 0.17mg2% | +0.10mg |
| Copper | <0.1mg4% | <0.1mg7% | <0.1mg |
| Manganese | 0.15mg7% | 0.11mg5% | +<0.1mg |
| Selenium | 0.60mcg1% | 0mcg0% | +0.60mcg |
🔬Nutritional Analysis
Calories: Tomatoes Red (Raw) is significantly lower in calories at just 18 kcal per 100g compared to 25 kcal for Cauliflower (Raw) — that's 39% fewer calories, making Tomatoes Red (Raw) the better choice for calorie-conscious diets.
Protein: Cauliflower (Raw) provides more protein with 1.92g versus 0.88g per 100g. In terms of protein-to-calorie efficiency, Cauliflower (Raw) offers better value for building and maintaining muscle.
Fat: Tomatoes Red (Raw) is the leaner option with 0.2g of total fat per 100g compared to 0.28g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Tomatoes Red (Raw): 42mcg vs 0mcg), Vitamin E (Tomatoes Red (Raw): 0.54mg vs 0.08mg), Folate (Cauliflower (Raw): 57mcg vs 15mcg).
Key Minerals: Notable mineral differences include Selenium (Cauliflower (Raw): 0.6mcg vs 0mcg), Sodium (Cauliflower (Raw): 30mg vs 5mg), Calcium (Cauliflower (Raw): 22mg vs 10mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cauliflower (Raw) or Tomatoes Red (Raw)?
- Cauliflower (Raw) has more protein with 1.92g per 100g compared to 0.88g for Tomatoes Red (Raw).
- Which is lower in calories, Cauliflower (Raw) or Tomatoes Red (Raw)?
- Tomatoes Red (Raw) is lower in calories with 18 kcal per 100g versus 25 kcal.
- Is Cauliflower (Raw) or Tomatoes Red (Raw) healthier?
- It depends on your goals. Cauliflower (Raw) has 25 calories and 1.92g protein per 100g, while Tomatoes Red (Raw) has 18 calories and 0.88g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cauliflower (Raw) or Tomatoes Red (Raw)?
- Tomatoes Red (Raw) is leaner with 0.2g of fat per 100g compared to 0.28g.
- Which has more fiber, Cauliflower (Raw) or Tomatoes Red (Raw)?
- Cauliflower (Raw) has more fiber with 2g per 100g compared to 1.2g.