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Plate
Carrots, raw
Carrots, raw3
VS
Cauliflower, cooked Leader
Cauliflower, cooked7

Cauliflower, cooked leads 7–3 · 10 categories decided

Both foods compared at 100 kcal.

The verdict

Cauliflower, cooked comes out ahead, winning 7 of 10 nutrient match-ups.

Pick Carrots, raw for less saturated fat, more potassium and more calcium.

Pick Cauliflower, cooked for more protein, more fiber, less sugar, less sodium, more iron, more magnesium and more vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    2.27 g
    8 gWIN
  • Carbohydrate
    23.37 g
    17.87 g
  • Fibermore is better
    6.83 g
    10 gWIN
  • Total sugarsless is better
    11.56 g
    9.04 gWIN
  • Total fat
    0.59 g
    1.96 g
  • Saturated fatless is better
    WIN0.08 g
    0.3 g
  • Sodiumless is better
    168.29 mg
    65.22 mgWIN
  • Potassiummore is better
    WIN780.49 mg
    617.39 mg
  • Calciummore is better
    WIN80.49 mg
    69.57 mg
  • Ironmore is better
    0.73 mg
    1.39 mgWIN
  • Magnesiummore is better
    29.27 mg
    39.13 mgWIN
  • Vitamin Cmore is better
    14.39 mg
    192.61 mgWIN
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.