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Cauliflower vs Potato - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Potato
Potato contains less Sugars (difference - 1.09g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.105g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Potato
Potato is relatively richer in minerals
Which food is lower in glycemic index?
Cauliflower
Cauliflower is lower in glycemic index (difference - 28)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cauliflower Potato
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cauliflower Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
31
Cauliflower
16
Potato
Mineral Summary Score
10
Cauliflower
14
Potato

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Potato
Contains more Calcium +83.3%
Contains more Iron +92.9%
Contains more Potassium +42.1%
Contains more Magnesium +53.3%
Contains more Copper +182.1%
Contains more Zinc +11.1%
Contains more Phosphorus +29.5%
Contains less Sodium -80%
Contains more Calcium +83.3%
Contains more Iron +92.9%
Contains more Potassium +42.1%
Contains more Magnesium +53.3%
Contains more Copper +182.1%
Contains more Zinc +11.1%
Contains more Phosphorus +29.5%
Contains less Sodium -80%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Potato
Contains more Vitamin C +144.7%
Contains more Vitamin E +700%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +126.1%
Contains more Vitamin K +675%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +62%
Contains more Vitamin B3 +109.3%
Contains more Vitamin B6 +62%
Contains more Vitamin C +144.7%
Contains more Vitamin E +700%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B5 +126.1%
Contains more Vitamin K +675%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +62%
Contains more Vitamin B3 +109.3%
Contains more Vitamin B6 +62%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Cauliflower
12%
Potato
Carbohydrates
5%
Cauliflower
17%
Potato
Fats
1%
Cauliflower
0%
Potato

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cauliflower Potato Opinion
Calories 25 77 Potato
Protein 1.92 2.05 Potato
Fats 0.28 0.09 Cauliflower
Vitamin C 48.2 19.7 Cauliflower
Carbs 4.97 17.49 Potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 0.81 Potato
Calcium 22 12 Cauliflower
Potassium 299 425 Potato
Magnesium 15 23 Potato
Sugars 1.91 0.82 Cauliflower
Fiber 2 2.1 Potato
Copper 0.039 0.11 Potato
Zinc 0.27 0.3 Potato
Starch 15.29 Potato
Phosphorus 44 57 Potato
Sodium 30 6 Potato
Vitamin A 0 2 Potato
Vitamin E 0.08 0.01 Cauliflower
Vitamin D 0 0
Vitamin B1 0.05 0.081 Potato
Vitamin B2 0.06 0.032 Cauliflower
Vitamin B3 0.507 1.061 Potato
Vitamin B5 0.667 0.295 Cauliflower
Vitamin B6 0.184 0.298 Potato
Vitamin B12 0 0
Vitamin K 15.5 2 Cauliflower
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.13 0.025 Potato
Monounsaturated Fat 0.034 0.002 Cauliflower
Polyunsaturated fat 0.031 0.042 Potato
Tryptophan 0.02 0.021 Potato
Threonine 0.076 0.067 Cauliflower
Isoleucine 0.071 0.066 Cauliflower
Leucine 0.106 0.098 Cauliflower
Lysine 0.217 0.107 Cauliflower
Methionine 0.02 0.032 Potato
Phenylalanine 0.065 0.081 Potato
Valine 0.125 0.103 Cauliflower
Histidine 0.056 0.035 Cauliflower
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.