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Cauliflower vs Sweet potato - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.112g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is richer in vitamins?
Sweet potato
Sweet potato is relatively richer in vitamins
Which food contains less Sugars?
Cauliflower
Cauliflower contains less Sugars (difference - 2.27g)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Cauliflower
Cauliflower is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Sweet potato
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cauliflower Sweet 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
80
Sweet potato
Mineral Summary Score
10
Cauliflower
15
Sweet 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
:
Contains less Sodium -45.5%
Contains more Iron +45.2%
Contains more Calcium +36.4%
Contains more Potassium +12.7%
Contains more Magnesium +66.7%
Contains more Copper +287.2%
Contains more Zinc +11.1%
Equal in Phosphorus - 47
Contains less Sodium -45.5%
Contains more Iron +45.2%
Contains more Calcium +36.4%
Contains more Potassium +12.7%
Contains more Magnesium +66.7%
Contains more Copper +287.2%
Contains more Zinc +11.1%
Equal in Phosphorus - 47

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
:
Contains more Vitamin C +1908.3%
Contains more Vitamin K +761.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +225%
Contains more Vitamin B1 +56%
Contains more Vitamin B5 +19.9%
Contains more Vitamin B6 +13.6%
Equal in Vitamin B2 - 0.061
Equal in Vitamin B3 - 0.557
Contains more Vitamin C +1908.3%
Contains more Vitamin K +761.1%
Contains more Vitamin A +∞%
Contains more Vitamin E +225%
Contains more Vitamin B1 +56%
Contains more Vitamin B5 +19.9%
Contains more Vitamin B6 +13.6%
Equal in Vitamin B2 - 0.061
Equal in Vitamin B3 - 0.557

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
9%
Sweet potato
Carbohydrates
5%
Cauliflower
20%
Sweet potato
Fats
1%
Cauliflower
0%
Sweet 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 Sweet potato Opinion
Calories 25 86 Sweet potato
Protein 1.92 1.57 Cauliflower
Fats 0.28 0.05 Cauliflower
Vitamin C 48.2 2.4 Cauliflower
Carbs 4.97 20.12 Sweet potato
Cholesterol 0 0
Vitamin D 0 0
Iron 0.42 0.61 Sweet potato
Calcium 22 30 Sweet potato
Potassium 299 337 Sweet potato
Magnesium 15 25 Sweet potato
Sugars 1.91 4.18 Sweet potato
Fiber 2 3 Sweet potato
Copper 0.039 0.151 Sweet potato
Zinc 0.27 0.3 Sweet potato
Starch 12.65 Sweet potato
Phosphorus 44 47 Sweet potato
Sodium 30 55 Cauliflower
Vitamin A 0 14187 Sweet potato
Vitamin E 0.08 0.26 Sweet potato
Vitamin D 0 0
Vitamin B1 0.05 0.078 Sweet potato
Vitamin B2 0.06 0.061 Sweet potato
Vitamin B3 0.507 0.557 Sweet potato
Vitamin B5 0.667 0.8 Sweet potato
Vitamin B6 0.184 0.209 Sweet potato
Vitamin B12 0 0
Vitamin K 15.5 1.8 Cauliflower
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.13 0.018 Sweet potato
Monounsaturated Fat 0.034 0.001 Cauliflower
Polyunsaturated fat 0.031 0.014 Cauliflower
Tryptophan 0.02 0.031 Sweet potato
Threonine 0.076 0.083 Sweet potato
Isoleucine 0.071 0.055 Cauliflower
Leucine 0.106 0.092 Cauliflower
Lysine 0.217 0.066 Cauliflower
Methionine 0.02 0.029 Sweet potato
Phenylalanine 0.065 0.089 Sweet potato
Valine 0.125 0.086 Cauliflower
Histidine 0.056 0.031 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.